May 23, 2017
0
CrossFit Spanish Fort – CrossFit
Strict Press (Sets of 3-2-2-1-1-1 Building)
Build To A Heavy Single.
Sunburnt (Time)
21-15-9
Alt. KB or DB Snatches 53/35
Wall balls 20/14
Pull ups
*7 Min Cap*
Rest 3 Mins
3 Rounds
15 Burpees Over Bar
15 Shoulder2Overhead 115/75
*7 Min Cap*
If you beat the time cap on 1st WOD then rest exactly 3 min before starting the 2nd. Give yourself a 7min CAP from time you begin 2nd WOD.
If you’re time capped in 1st WOD rest from 7min-10min then start WOD 2. Add 1 second to your time for every rep not completed in both workouts.