6.16.16 CrossFit Workout WOD Parker Lone Tree CO

By 06/15/2016 No Comments

Thursday Warmup (10)

3 Rounds-

150m Run (2nd red rock)

10 Sotts Press

10m Duck Walk

10 Supermans

Coach’s Led (10)

Overhead carries

Snatch Review

A. Snatch+ Overhead Squat (10 Reps)

*Keep in mind we will be going for a max snatch next week

B. 9 Minute Up Ladder

1 Bar Muscle-Up

4 Box Jumps (30/24)

2 Bar Muscle-Ups

8 Box Jumps

3 Bar Muscle-Ups

12 Box Jumps

*Continue to add 1 Bar Muscle up and 4 Box Jumps every round until 9 Minutes is up


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