CrossFit Class 7/23

Warm Up
3 sets  
10 Warrior Squats
15 Band Good Mornings
5 Walkouts to push up
20 Smurf Jacks

“Bite it Rook!”
OT90s for 18 Minutes (3 sets)
10 Double KB or DB Front Squats 3011
1 Arm DB or KB Row 8
1 Arm DB or KB Row 8
Box Jumps 10

“Liter A Cola”
AMRAP in 8 Minutes
50 Air Squats
40 DB Snatches (10 per arm then switch)
30 Push Ups