With Cold War being a little more than 2 weeks away we need a few volunteers for judging and equipment transitions. If you would like to help please e-mail Paul (crossfitiota@gmail.com) or txt or call at 435-213-0778.
STRENGTH 10 min EMOM 1 Snatch 1 Hang Snatch 1 Overhead Squat
CONDITIONING 50 Straight Leg Sit-up 25 Burpee 40-20 30-15 20-10 10-5 50 Wallballs to Finish
A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees
A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.
A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds