Friday 04.11.2016

Stick around after class to cheer on the athletes participating in the "2016 CrossFit Lift off"
L1) 500m Row
then
3 Rounds
10 Overhead Squats
10 Kettlebell Swings
Scaled) 1000m Row
then
21-15-9
Overhead Squats 75/55
Kettlebell Swings 53/35
Rx) "Tootsie Roll"
1000m Row
directly into...
21-15-9
Overhead Squats 115/80
Kettlebell Swings 70/53
CompTrain) 1) Snatch, 1x2 @ 65%
1x2 @ 70%
3x2 @ 75%
4x1 @ 80%
2) Clean & Jerk, 1x2 @ 65%
1x2 @ 70%
3x2 @ 75%
4x1 @ 80%
3) Back Squat, 1x3 @60%
1x3 @ 70%
2x3 @ 75%
2x2 @ 80%
4) "Tootsie Roll"