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Everyone’s Two Favorite Movements (8/11/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 single arm kettlebell press
10 single arm kettlebell high pull
10 goblet squats
Finish with:
60 second PVC front rack stretch
20 PVC pass throughs

Accessory Work: 14 minutes
4x 6-12 wide grip strict pull up
4x 30-50 banded tricep extension

MetCon:
CrossFit & CrossFit Lean:

20 minute EMOM
odd minutes: 8 thrusters (75#/55#)
even minutes: 8 lateral burpees
adv.: 12 thrusters, 10 lateral burpees