Crossfit Syosset/ Thursday, August 10th

For all you crazy Track goers on Sunday’s with Nicholas Tillman he has a surprise for you.
Nick has searched for some awesome looking shirts for you guys.

If you are interested in purchasing one of them to show your piers that your a sprinter/Crossfitter please send me an email and Ill send you Nicks Phone number to contact him or you can contact him directly either way is fine.


7 sets of this complex every 2:00 minutes:

Snatch Grip Deadlift
Hang Snatch Pull
Hang Power Snatch
Hang Squat Snatch
Overhead Squat


2 Rounds As Fast As Possible
50 Double Unders
25 Wall Ball @20/14(use a ball that allows you to go through all 25 reps without stopping)
25 Box Jumps @24/20 (just like we did the other day use whatever box height you need to pop up and pop down the whole time)
Rest 4 Minutes…
then Repeat 2 Rounds As Fast As Possible
So 4 Rounds Total

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