saturday

8 and 9 am CrossFit

"This is the Kingdom"

Freedom (RX'd)
5 sets:
1:30 AMRAP
15/12 Calorie Row
Max Reps Snatch (135/95)
-rest 30 seconds between sets-
(KG conv: 61/43)

*Score is the total number of snatch reps in each set.

Independence
5 sets:
1:30 AMRAP
12/10  Calorie Row
Max Reps Snatch (115/80)
-rest 30 seconds between sets-
(KG conv: 52/36) 

Liberty
5 sets:
1:30 AMRAP
10/8 Calorie Row
Max Reps Dumbbell Snatch (light)
-rest 30 seconds between sets-

Target number of reps each set: 8+ reps
Minimum number of reps before scaling: 5 reps

Post-workout pump session

4 Rounds
10 DiamondPushups
10 Chin ups
15 Bent Over Banded Tricep Extension
15 Single DB Double Head Curl
15 Overhead Plate Situps
7 Alligator Rolls (each side)
30 sec Face-Up Chinese Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

-Rest 2 min b/t round-