Kathy B. can do it!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 15-10-5 of muscle snatches w/ empty barbell and x 2 sec. L-sit
2. 15-10-5 reps of hang squat clean w/ empty barbell (4-3-4-5-6-7-8) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.
3. Technique review: the thruster. No matter how experienced and salty a CrossFitter you are, you can always benefit from honing your technique. Positional drills: 1-2-3-2-1-4-5, 2! Go!, 3! Go!
4. "Kathy B. Can Do It!" In teams of two, AMRAP 20 10 Thrusters 10 Pull-ups
Athlete A does reps while Athlete B runs 400m. When Athlete B returns, A heads up, and B picks up where A left off. Score is total rounds. LIII: 95/63lbs LII: 65/45lbs LI: Four rounds not for time of run 400m, 2 x 5 thrusters, 1 x 10 ring rows. Rest as necessary between sets.