Freddy and friends
CROSSFIT
S&P Cycle: squat- pull–press- PULL – off
A. Power Snatch + Hang Snatch
10 minutes to build to a max
Then
3 sets @ 70%
B. 5 Rounds for time
1,2,3,4,5
BMU
Squat Snatch 135/95
Double unders x20 (20/40/60/80/100)
CSPORT
A. 3 sets
10 heavy goblet squat
20 lunges
200 run
*rest 2 min*
B. 3 sets
10 ring rows
20 band pulldowns
50 jump rope
C. Jackie
1k row
50 thrusters
30 pull-ups