Skill / Strength On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch
Set #1 - 65% Set #2 - 70% Sets #3-7 (5 Sets) - Build to a heavy for the day.
Conditioning Rush Hour On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell-Facing Burpees 6 Power Snatches
Barbell - 135/95
Shout Out to Nicole! She started with us over 2 years ago with boot camp. after boot camp was done she did another. Then she joined CrossFit! She started with 2 days and has been doing 4 days consistently for the last year. She has an amazing attitude, and always has a smile on her face. She never gives up and recently just completed "Murph" on her own under the 60 minute time cap! Keep up your hard work Nicole!