Friday 5th January 2018 CrossFit Smash

W#1

Find a 4RM back squat

W#2

3 rounds

  • 5 bar muscle ups
  • 10 burpee over the box jump 24/20
  • 15 DB snatch 22.5/15 (City use KBs 24/16)

Gymnastics

16 min EMOM

  • 45 degree handstand hold
  • 1 kip + 1 pull up + chest to bar
  • hollow rocks 
  • windmills

Mobility

calf rolling

  • barbell
  • kettlebell
Greg Fraser