T2B

Hoodwinked

Spend 10-15 min going over clean and jerk technique work. Clean and Jerk Every 2 minutes for 16 minutes complete 2 reps. Start around 65% and increase across the 8 sets Amrap 7: 6 T2B 12 wall ball (20/14) 24 double unders video courtesy of Hook Grip

Swordfish

  A. Spend 5-10 minutes building to 65% Front squat 1RM Every 2 minutes for 16 minutes: Front squat x 3 @ 65% + B. For time: 9-15-21 Alt DB snatch (70/50) T2B   Speaking of Swordfish…Coach KV caught a swordfish while offshore fishing last week!

Devil Dog

For time: 100 double unders 15 squat cleans (165/115) 50 T2B 15 squat cleans 100 double unders Watch all the CrossFit Games South Regional Action at http://games.crossfit.com Beth’s Friday Heat Times are: Event 1: 2:50pm (Lane 8) Event 2: 6:00pm (Lane 1)