CrossFit

WOD

Every 3 minutes complete a set,

Overhead Squat
10-7-3-3-3-7-10

Extra challenge  – Can you hit Bodyweight or more for all of the sets?

Gymnastics Skill/Stamina Work

EMOM 6
Odd- 30 second Handstand Hold (adjust time up or down based on ability)
Even- 3 Wall Walks (+/- 1 depending on ability. Focus on form not speed)

Back East Barbell (5:30pm only)

a.) Snatch

EMOM 10

1 Snatch
sets 1 – 3 @ 60%
sets 4 – 7 @ 65%
sets 8 – 10 @ 70%

b.) Accessory

3 rounds NFT
10 Right arm KB Strict Press
100′ Right arm overhead KB carry
10 Left arm KB Strict press
100′ Left arm overhead KB carry
20 Heels over kettlebell