rowingMonday night in Northampton.

Do your ten minutes of pre-class dynamic flexibility work.

1. Competitors and CrossFitters do warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. When you finish, go straight to the lifting. (5 min)

CrossFitters unfamiliar with Warm-up G and Novices: review the muscle snatch, the snatch push press, and the overhead squat. Instructor will assign movement based on your performance.

2. Overhead squat 1-1-1-1-1-1-1-1-1-1. Ten reps to find your heaviest single of the day.

If instructor proscribes overhead squats, do front squats (same rep scheme). During rests between sets, do the t-spine smash w/ overhead bias mobilization.

3. "Dirty Boys" 3 rounds for time of 50 sit-ups (modified military-style, feet anchored) 10 Overhead squats @ 60% of your OHS 1RM 7 Strict chin-ups

Competitors: weighted chins with 35/10lbs CrossFitters: as rx'd. 12 min. cut-off. Novices: three rounds not for time of 25 butterfly sit-ups, 10 squats (difficulty scaled as appropriate: OH, front, or goblet), 10 ring rows.

With time remaining, MOBILIZE. Have fun!