Thursday 18th January 2018 CrossFit Smash

'We'll Make a Man Out of You"

20 min AMRAP

  • 20 wallballs 9/6
  • 15 man makers 22.5/15 x 2 (City use a sandbag)
  • 10 push ups

Phillip - Weightlifting

1. 15min to build to heavy 1 pause squat snatch (2sec below knee) + hang squat snatch

2. 5x 2 Snatch balance

3. 3 x 20 KB russian Twist
     3 x 20 rower pike

Greg Fraser