Sound Proof

**REMINDER:  We are closed for the weekend due to the 2-day CrossFit Gymnastics Cert** Warm up: coaches choice 3 rounds for time: 5 ring muscle ups 10 Front squats (165/115) 20 box jump overs Core: tabata hollow hold 10 second active rest in superman hold

Home, Sweet Home

Spend 15-20 Minutes working on gymnastics skills (coaches choice) For time: 27-21-15-9 Calorie row C2B DB snatch (55/45) Cash out: 400m farmers carry

Exodus 2

5-5-3-3-1: Backsquat Start around 50% 1RM and add weight each set. Perform a set every 2 minutes. 10-10 Backsquat @ 70-75% Rest 2 min 3 rounds for time: 400m run 12 Front squats (165/115) 12 T2B


6 sets of: “The exercise” x 3 reps – 1 rep consists of 1 hang Squat snatch + 1 OHS All 3 reps unbroken or use weights wherein you are able to keep your hands on the barbell for all 3 reps.  You may rest at any positions other than the barbell on the floor. […]