GWENSDAY

 COHORT CREW

COHORT CREW

*CrossFit

Wednesday

Power Snatch

5x3 TNG

9 Min Amrap (Open Style) 1/1

9 Oh Squats 95/65

8 Burpee O Bar

9 Thrusters

8 Burpee O Bar

Midline x 3

40 sec Chinese Plank

40 sec V-Snap

1:20 Rest

*CF Performance

Wednesday

Deadlift + Hover + Deadlift

5x3 start 225/155 Reset between the 3

Amrap 7 Mins

7 G20 head 155/105

5 Muscle Ups

50 D.Unders

For Time:

400m Run

3 Rnds

20 KB Swing 28/20

20/15 HSPU

400m Run