CrossFit Workout 1/5/18 Saturday

Warmup
Do the 5 step and 90 rep

Workout Warmup
Do the pullup warmup
Warmup snatching, db lunges, and box jumps

CrossFit Workout
Teams of 2
1 Person rides
1 person works

For time:
400/300 cal bike

100 Squat Snatches 95/65
80 Box jumps 24/20
60 DB overhead lunges at something pretty heavy
40 Pullups
20 Wall walks

Coach’s Note
For the lunges, pick something that you can do 8-10 total of, but no more.

Lift
Grab a few friends and the farmer’s carry handles
5 rounds up and back, building to something quite heavy

Conditioning
5×5:00/2:00 Bike
Consistent RPMs across

Skills
3 rounds of:
Odd rounds: Average kipping pullups (no butterfly)+1 rep from last week
Even rounds: Average chest to bar + 1 rep from last week

Then 3 Rounds of:
AMRAP banded strict chest to bar, green band