Monday 1/6/2014

The 2014 Wyoming Affiliate Cup is being held Feb 15 at Cloud Peak CrossFit in Sheridan.  Gyms are allowed one team of 4 guys and 2 girls.  We will be holding tryouts on January 11th at 9am.  Sign up on the sheet in the box if you are interested in coming to try outs.  The tryout will be a great workout!

Weekly Warm Up
350m Row (go at a 5 sec faster pace than your usual warm up 500m)
Behind the neck snatch grip press 2x12 (Bar)
Good Mornings 2x12 (Bar)
Wall Balls 3x15
Strict Pullups 3x5-10

Back Squat 5x5

10 min AMRAP
5 Hang Snatch (115/75)
10 OHS
15 DeadLift

10 min EMOM
10 Box Jumps (24/20) - Work on explosiveness and rebounding at the bottom.