Transcona CrossFit

Sept Friday the 13th, 2019

10 min

Ankle mobility

box single leg squat

EMOM x10

8/ leg / min

Pistol or pistol holding the rings

5×10

Nightmare on Gunn St

30 Cal Row

30 T2B

30 HSPU

30 BMU

30 T2B

30 Cal Row

Olympic Lifting

Snatch

A- Low Pull to the knees drop bar 6 x 3 reps @ 60%

B- Hang Shrug 6 x 3 reps @ 60%

C- HIGH HANG PULL 6 X 3 @ 60%

D- EMOM x 6

3 Power Snatch @ 60%

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