06/23/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scale 1:

21-15-9 reps for time of:

Dumbbell shoulder press, 30 lb./20 lb.*

Box dips

Push-ups, banded

Scale 2:

15-12-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

MMS

200m run

21-15-9 reps

Dumbell shoulder press

Box dips

Push-ups

200m run

Weightlifting

High-Hang Snatch (3-3-3-1-1-1)