crossfitnine7

10 rounds : emom 10 hang db snatch to oh

for time - alternating movements w/partner 2 rounds  30 t2b

"Girls of Summer" for time (12-min) "GRACE" 30 clean &

shoulder press : 5 x 4 @ 70-75% of 1rm

Back squat : 5 x 4 @ 85% or ohs

Barbell complex - build to 70% of 1rm snatch 4

barbell complex : build to 65% of 1rm clean &

4 rounds : every 8-min 80 double unders 40 sit

for time w/partner 1-mile run (alternate 200m or 400m) 50

"HELEN" 3 rounds 400m run 21 kb swings (24/16) 12