1-1-1-1-1-1-1

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Hangover Remedies

SNATCH SKILL WORK

10-1 Reps of:
Box Jumps
Kettlebell Swings
Dumbbell Snatches
Sit-Ups

Always use an Abmat when stretching out. It will maintain normal spinal curvature instead of letting the hamstring pull the pelvis and lower back out of alignment.

Max Rounds in 25 Minutes of:
Uphill Lunges 230 Meters
Run 390 Meters

Jones Beach

"No End in Sight"

21-15-9 Reps of:
225 lb. Back Squat
Ring Dips

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CrossFit South Brooklyn

WOD Demo
WMV MOV

Buy Some Rings

10-9-8…1 Reps of:
1.5x Body Weight Deadlift
Dumbbell Squat Cleans
L-Pull-Ups

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Sal

Today’s Class (Sans Cleiser and Allen who had to leave early)

Good Times

What Sweetner Should you Choose

1-1-1-1-1-1-1

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Allison put up a PR of 132lbs today!

Sandbag Tosses for Distance:
    

Aimee Anaya Split Jerk Demo

1-1-1-1-1-1-1

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Welcome back John!

You can’t run in these, Girl

For time:
10 Clean & Jerks

5 rounds of Cindy

10 Clean & Jerks

5 rounds of Cindy

10 Clean & Jerks

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Heat 1

Heat 2

WESTSIDE BARBELL ARTICLES

Five rounds for total reps of:

135 pound Thruster, 15 seconds

Rest 45 Seconds

50 pound Weighted pull-up, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 seconds

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3-3-3-3-3

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CrossFit South Brooklyn

Warm up: (x3)
20 Zercher Sandbag Squats
20 Russian Kettlebell Swings
20 Sit-ups
10 Pull-ups

Additional work:
3 sets of max rep Ring Dips. Plenty of rest
Push-up ladder (every :30)

After class we had an open hour for people to work on whatever skills or movements they wanted to.

WAKE UP!