Broward CrossFit – CrossFit
KB Circuit Warm Up (No Measure)
3 Rounds NFT
10 Russian KB Swings 53/35
5 Goblet Squats 53/35
10 Push Ups
Bench Press (5/60, 4/65, 3/70, 2/75, 1/80%)
Squat Snatch (Find a solid 1 Rep Max )
Metcon (Time)
3 Rounds
7 Chest 2 Bar Pull Ups (Rx) 7 Ring Muscle Ups (Rx+)
10 Power Snatch 135/95 (Rx) 155/105 (Rx+)
rest 10 minutes
3 Rounds
5 Hand Release Push Ups (Rx) 5 Handstand Push Ups (Rx+)
500 M Row
