Jul
14
2017

Crossfit Syosset/ Friday, July 14th

The Key to Fitness

Screenshot_2017-07-07-05-12-44-1

Skill:

Back Squat
20 rep Squat
Last 20 Rep Session!
I know you all killed yourselves getting to this point but it was well worth it.

Workout:

“Fran”
21-15-9
Thruster  95/65
Pull up

Rest 3 Min
“Elizabeth”
21-15-9
Power Clean @135/95
Ring  dips

Rest 3 Min
42-30-18
Double Under
21-15-9
GHD Sit Ups

All These workouts should take less than 4  minute each.  This means you must modify the weight
In order to allow you to finish in the allotted time.
There is a 4 Minute Cap for Each workout so make sure you choose your weight wisely

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