400m Run
21 Kettlebell C&J
21 Squats
400m Run
15 Kettlebell C&J
15 Squats
400m Run
9 Kettlebell C&J
9 Squats
May I have your attention please?
Will the real Janet Y please stand up
I repeat, will the real Janet Y please stand up!
Everyone welcome Ashley, our newest BOLT Training Graduate!
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5 sets @ 95-97%
300m Row
8 Bodyweight Back Squat
20 Box Jumps
r/r-4 min
Shayne and Clarissa love Thrusters!
KB Snatch Practice
3x5e
+
4 rounds for time of
25 Wall Ball
50′ Overhead Walking Lunge 45/25
25′ Broad Jump
Load, blow out-breathing is mandatory for the rep to count
10 minutes of
Handstand, HSPU, or
Handstand Walk Skill Work
+
AMRAP in 20 min of
12 Thrusters 115/75
6 Slam Ball Burpees
400m Run
My view after Workout #3 of the CrossFit Games Open
A1. Front Squat 5×5; r/r 10s
A2. Push Ups 5 sets @ AMRAP – 2, r/r 3min
B. 100 sit ups AFAP
C. 2 min of Kettlebell swings
There I am