21-15-9

Safety

4 sets: Push press x 3 Rest 90 sec L-sit hold 20-30 sec Rest 2 min For time: 21-15-9 HSPU Ring dips Push press (115/85) CF Gymnastics 2 day seminar will be held here at Atomic CrossFit on November 18 & 19.  Sign up here,  CrossFit Gymnastics Registration Photo c/o Coach Panda  

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!

Chasing Perfection

Warm up: coaches choice 21-15-9 Alternating DB snatch (70/50) Box jumps (30/24) Core cash out: Tabata Hollow hold 10 seconds active rest in super man hold