Chicks be at the gym like "I'm just here to work on my snatch"
Coach Kraus...Uhhh. I don't know what the hell she was doing....
Skill work
Handstands/HSPU
CrossFit
15 Min AMRAP
1 Ring Muscle Up
2 Ring Dips
3 C2B Pull Ups
4 BB Cleans @ 155/185#
5 HSPU
Fitness
15 Min AMRAP
1 Burpee Pull Up
2 Alternate KB Press from rack position (only one rep per side)
3 Ring Push Ups
4 Alternate DB Snatches 30/50#
5 Double Bell Clean & Press or Jerk 30/50#
Prior to the workout starting make sure to go through all movements and are warmed up for them. Coaches will demonstrate all requirements so please ask for modifications and find your working weight prior to the start of the workout.
Pace yourself accordingly as this is 15 minutes and not a sprint. Start off reserved and use up whatever you have left in the tank with 3 minutes to go.
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