160506

Nick Spomer CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Skill Work: KB Snatch


50 PVC Passthrough

Workout of the day for Friday, May 6th, 2016
“Regional Nate”
10 rounds for time:
4 strict muscle-ups (Or 8 Strict Pull-Up)
7 strict handstand push-ups (or 7 Strict Press @ 70% 1RM)
12 kettlebell snatches 53/35-lb

Sweat session Workout for Friday, May 6th, 2016
1/2 Tabatta at Each Station*:
Pull-Up
Bottom-to-Bottom Squat
Box Jump
Dips
Row for Calories

*2 minutes Rest Between Stations.