170311

Josh Kyser & Hannah Schaefer at CrossFit Roseville

Workout of the Day for 8am, Saturday, March 11th, 2017:
Dynamic Group Warm-Up
Snatch Mobility & Technique

Snatch EMOM:
2 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, March 11th, 2017:
In Teams of 3 (or 4) Complete As Many Rounds and Reps as possible in 24 minutes:
150 WallBalls
2K Row
50 Shoulder-2-Overhead 135/95-lb

Sweat Sessions Workout for Saturday, March 11th, 2017:

10 min AMRAP:
20 WallBalls
10 Ring Row, or Pull-Up
5 Burpee Box Jump Over

10 min AMRAP:
200M Run
20 KB Swing
20 DB Push Press
20 Abmat Sit-Up
20 KB Deadlift