11/20/15

Announcements

OUTDOOR WARS THIS SATURDAY, 10 AM

https://www.facebook.com/events/570459356437278/

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Warm-up

Blood and ROM Drills (No Measure)

Skills & Drills

Metcon (No Measure)

Hang Power Snatch & Snatch Balance. Stress the use of the hook grip

Strength

Snatch Balance (5×2)

WOD

Metcon (Time)

10, 8, 6, 4, 2 Reps of:

– Power Snatch #75/55

– Burpee Box Overs

Finisher

Metcon (No Measure)

3 Rounds:

– 20x 4 ct. Flutter Kicks

– 20x Russian Twists