Tuesday – July 21, 2015

Posted: July 20, 2015 by CrossFit NE Georgia in Workouts

Rod and Anthony

CrossFit NEGA – CrossFit

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Weightlifting

Snatch Balance (2-2-2-2-2-2-2-2-2-2)

Keep it LIGHT weight! Work on your speed under the bar and the bottom position of OHS.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min. AMRAP

2 Muscle Ups

15 KBS #53/#35

30 Double-Unders

Remix:

16 min. AMRAP

6 Body Blasters (on the Rings = Burpee-Pull Up-Toes through Rings or on the Bar=Burpee-Pull Up-Toes to Bar)

15 KBS

30 Double Unders or 90 Singles

or

7 min. AMRAP

6 Pull-Ups

6 Dips

7 KBS

30 Jump Ropes (singles)

***rest 2 min.***

7 min. AMRAP

6 Pull-Ups

6 Dips

7 KBS

30 Jump Ropes

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