Saturday 11th August 2018 CrossFit Smash

W#1
Front squats

5 x 3 - 80-85% of your 1RM

W#2
working in teams of 3

12 min AMRAP

a) row for calories

b) 
20 ring push-ups
20 DB shoulder to overhead 22.5/15 or 20 shoulders to overhead BB 52.5/35
20 jumping lunges

Workout format: 1 team member on the rower, 2 working on part B as an AMRAP (1 works\1 rests)
change from the rower every 2 mins

Masters and teen 15/10 DBs - 40/30 BB

Greg Fraser