5 sets of: Front squat x 3 @ 31X1 (Why I like Tempo Training Via: CrossFit Invictus) For time: 30 Clean and Jerks (135/95) Aka “Grace” 👀 Dan Bailey completing Grace SaveSave
For time: 30 snatches (135/95) Time cap 10 min. Every 2 minutes for 16 minutes: Front squat x 3 @ 80% 1RM Watch Olympic Weightlifter Kendrick Farris do Isabel at the 2013 CrossFit Games
For Time 21-15-9 reps Thrusters (95/65) Pull ups So classic….
Warm up: coach’s choice For time: 150 wall balls (20/14) Core: 21-15-9 AB mat sit ups V-ups GHD back extensions Here’s Spencer Hendel doing Karen back in 2011 with a 30# ball. That was an unheard weight of back then!