CrossFit Epping

Metcon:

AMRAP7

Fitness:
Power Snatch
95/65lbs

Performance:
Squat Snatch
135/95lbs

Sport:
Squat Snatch
165/105

Fitness:
21-15-9
Overhead squats 45/35lbs
Hanging knee raise or sit up

Performance:
15-12-9
Overhead squats 95/65lbs
Toes-to-bars
*CrossFit.com

Sport:
21-15-9 reps for time of:
Overhead squats 115/80lbs
Toes-to-bars
*CrossFit.com* workout 4/14/18

After Party:

Conditioning:
6 rounds For time:
15/12 cal assault bike
15/12 cal row or ski

Accessory:
5 Rounds: Not for time
10 Ring Push Ups or push up
200ft farmers carry (heavy) (70/53)
10 windmills- (5 right, 5 left)

wind mills- https://www.youtube.com/watch?v=ITSmgn_BQgY