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10 or 20, You Choose (8/2/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
3 Rounds:
20 band pulls
10 PVC overhead squats
10 PVC pass throughs
10 calorie machine
trainer barbell progression

Strength: Snatch (every 1:30)
Strength: 6×3 squat snatch
Technique: 6×3 power snatch

MetCon:
CrossFit:
10 Minute AMRAP
20 overhead squats (95#/65#)
20/15 calorie bike

CrossFit Lean:
20 Minute AMRAP
20 kettle bell swings (53#/35#)
500 meter row or 500 meter ski
20 V-Ups
*100 meters = 1 rep (45 reps per round)

Cool Down:
2 minute bike
3 minute seated straddle