crossfitnine7

Strength Cycle Week 1 Day 3 clean & jerk :

Strength Cycle Week 1 Day 2  Front Squat 10 sets

Strength Cycle Week 1 Day 1  Snatch : e2mom 6

9/11 Tribute WOD run 2001m 3 rounds 9 kb swings

for time 60 cal bike 60 toes to bar 60

for time (22-min) 800m run 30 shoulder to overhead (95/65)

4 sets of each : 8 seated db press 8

3 x 10 : stationary lunge (hold db, 10 each

warm up (15-min)   20-min amrap 100 double unders 20

"DT" 5 rounds 12 deadlift 9 hang power cleans 6