Crossfit 150409


  1. Row 500m or Run 400m 
  2. 20 Squat Therapy w/pvc
  3. 15 Overhead Squat w/bar
  4. 10 Snatch Balance w/bar
  5. 10 Strict Handstand Push-ups 

Followed by:

Group Syncro Bar Work:Hang Squat Snatch 
Position 1x10 Squat


Trap Smash


Get some practice or make-up a Wod at Open gym on Saturday! Relax with some Yoga on the weekend at Justified and Tally! 

Skills & Technique: (Click below for links to more info)


Crossfit 150409

20 Burpees 
20 Hang Squat Snatch 135/95lbs
20 Bar Muscle-ups
20 Hang Squat Snatch 135/95lbs
20 Burpees 

For time. 
Time Limit: 25 Minutes