3 Rounds For Time:
12 Strict Pullups
50 Double unders
Sign up for the Spartan Race on Saturday February 7th (wave time is 9:30 – 10:30am Team CrossFit Surprise… – they will email a specific wave time when the race gets closer, but I requested 10:00am)
It’s a 5K ‘Spartan Sprint’ at the Fort McDowell Rodeo Grounds. The price for registration goes up on August 20th so sign up soon! Please sign up under Team CrossFit Surprise!
AND! Yes there is more!!! For some added fun and to help us get ready for the race we will be setting up a team field trip to Phoenix Evolution in Chandler for some obstacle course training! Check them out at http://www.phxevolution.com/
Come join the fun! Sign up today
5 Sets of 5 Reps
Here’s a good video about thruster by Jason khalipa
One Arm KB or DB Rows
5 sets of 5 reps
Toes to Bar
4 Sets Max Unbroken Reps
Rest as needed between sets to be at 100%. We want to work heavy on the rows. Get some good technique and rep work in on the toes to bar and set a 500M Row PR!
9 Box Jumps
Today we will work on snatch technique.
We will pick a position or variation of the snatch that works on your particular weakness. Then we will do 2 reps of that exercise on the minute for 20 minutes
“Alex Booty-Kukahs Good Bye”
5 Rounds For Time:
15 Strict Pullups
30 Double Unders
10 push press
10 KB Swings,
10 Box jumps