“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)
A. EMOM x 10
odd: DB OHS Practice
even: HS Walk Practice
B. Cement Mixer – On The Every 3 Minutes x 7
400M Run + 12 T2B
*Score is slowest round
Performance = RX
Fitness: On the 4 Minutes 400M Run + 12 Knee’s to Elbows x 5 Rounds
Fitness Light On The Every 3 Minutes x 5 – 200M Run + 12 KTC
*Bonus
A.Back Squat 5×5 @ 70%
B. Snatch High Pull + 3 Hang Snatch – 2 @ 65%, 3@70%
C. Hang Snatch High Pull – 3×5@80%