CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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October 4, 2017

3/10/2017

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​A. WARMUP
Coaches Choice
​followed by an empty bar set
Cap this at 15 minutes!

Scoring: Not Scored

B. Shoulder Press 8 x 5
Every 90 seconds, for 12 minutes (8 sets):
5 Shoulder Presses @ 75%

C. Barbell Z Press Max Reps
Max Barbell Z Presses

Coach's Notes:
Stay light - EB focus on mobility

D. For Time: Double-Unders, Rope Climbs, Dumbbell Snatches, and more
​For Time:
  1. 20 Double-Unders
  2. 3 Rope Climbs 12 meters
  3. 30 Double-Unders
  4. 30 Dumbbell Snatches @ 50/35 lbs
  5. 40 Double-Unders
  6. 40 Air Squats
  7. 50 Double-Unders
  8. Farmers Run 240 meters @ 24/16 kg

Time Cap: 20 minutes
Coach's Notes:
DB SNATCHES ARE 15/ARM RX+ 55/40+
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