CrossFit Golden: Tuesday 7.12.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
Nicole looked SO strong during her first ever CrossFit Competition this past weekend!
Hang Snatch + Snatch (Every three minutes, for 24 minutes (8 sets))
If form allows, aim to not let go of the bar between reps. Otherwise, let go and reset after Hang Snatch.
Both reps should be done to a full squat.


In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees

Partner 1 does 12 WB then 12 Burpees, while Partner 2 rests. Then Partner 2 does 12 WB and 12 Burpees while Partner 1 rests.
At that point, this team is at 2 rounds… continue alternating for 12 minutes. Also, if you think you’re ready to go a little heavier,┬ácheck out our new Wall Ball Weights!