CJ starts competing today, Friday August 2, 2019! We’ll post updates on our Facebook and Instagram page as he competes. You can watch all the action on Games.CrossFit.com
Primer:
5 Muscle Snatches w/ Empty Barbell + 4 Box Step Ups + 20s Dead Hang + 5-7 Scap pull Ups
5 Muscle Snatches + 4 Box Step Ups + 30s Pigeon Pose on Box each side) + 20s Kips
5 Hang Power Snatches + 4 Box Jumps + 5 Strict Pull ups or Ring Rows
Add weight
5 Hang Power Snatches + 4 Box jumps + 5 Strict + 5 Kipping Pull Ups or 10 Ring Rows
Strength: Power Snatch: 3 EMOM x 8
WOD: “Scar” – AMRAP 10
15 Power Snatches @ 75/55
10 Box Jumps @ 24/20
5 Bar Muscle Ups
Performance: 5 C2B
Fitness: Power Snatches @ 75/55 | BJ’s | 5 Pull Ups
Fit Light: Power Snatches @ 45/35 | Box Step ups | 5 Vertical Ring Pull ups