CROSSFIT SYOSSET/ THURSDAY, DECEMBER 19TH

LIFT:

100 KB SNATCH
FOR TIME
COMPLETE 100 SNATCHES ALTERNATING ARMS WHEN YOU CHOOSE
WITHIN 5 MINUTES
THIS IS AN ACTUAL TEST WITH THE RUSSIAN KGB, YOU NEED TO FINISH THE 100 REPS WITHIN 5 MINUTES OR YOU LOSE YOUR RIGHT TO LIVE.

WORKOUT:

21-15-9-6-3
DEADLIFT @225/155
HANDSTAND PUSH UPS
SUB FOR HSPU =
1.  SHOULDER TAPS SAME REPS
2.  HSPU OFF THE INCLINE BOX
3.  PIKE PRESS
4.  STRICT SHOULDER PRESS (EXAMPLE OF THE WEIGHT FOR PRESS WOULD BE,  95-115-135-155-185)