Monday 4.22.19

Esmie P.

Esmie P.

Friday, April 26  - Friday night BBQ!!

Friday, May 10 - Girls Night Out @ Shotgun CrossFit.  Zumba w/ Tina!  

Tuesday, May 21 - CHILDCARE APPRECIATION DAY!  A day to recognize our amazing childcare staff and all they offer us at Shotgun. 

Strength:
Every 2 minutes, for 8 minutes, complete (4 sets):
Snatch Lift Off + Snatch
(No tap & go.  Build over the course of the 5 sets to a heavy complex)

and then …

Every 2 minutes, for 8 minutes, complete (4 sets):
Snatch x 1 rep @ 85%
I am looking for consistency with your lifts. Every lift should have the same set up, same focus and same result. If you have more than 2 misses then drop the weight down.

WOD:
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Burpees
15 Dumbbell Front Squats (50’s/35’s)

Sc: 21/15 bike
Assisted strict PU or ring rows
DB Front Squats 35/20 or lower

Mandi Reading