PIRATE PARTS

Announcements

OLY WEIGHTLIFTING SEMINAR: only $30! Sat 8/3/19 from 10:15am – 1:15pm. Sign up sheet and more info on front table.

CROSSFIT TRENCHES – CrossFit

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Snatch (2-1-1-1-1 (work up to 80% of 1RM))

This must be SQUAT Snatch (below parallel) to count

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

8 Box Overs 24/20 (Step/jump is Rx)

8 Hollow Rocks

8 Alt Single Arm Snatch (4 ea side) 50/35 – both heads of DB must touch the ground ea rep

24 Sit-ups

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