CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Lift (Broomstick/Hockey Stick/Barbell/Weights)

i) EMOTM 7 Minutes of:

► Broomstick/Hockey Stick: Snatch Pull (4) + Power Snatch (4)

► Empty Barbell: Snatch Pull (3) + Power Snatch (3)

► Barbell + Weights: Snatch Pull (2) + Muscle Snatch (2)

ii) EMOTM 7 Minutes of:

► Broomstick/Hockey Stick: Power Snatch (3) + Snatch (3) + Snatch Balance (4)

► Empty Barbell: Power Snatch (2) + Snatch (2) + Snatch Balance (3)

► Barbell + Weights:  Power Snatch + Snatch + Snatch Balance (2)

MetCon (DB/KB/Household Object)

For Time:

75/Side Mountain Climbers

21 SA Front Squat – L

21 SA Front Squat – R

21 V-Ups

50/Side Mountain Climbers

15 SA Front Squat – L

15 SA Front Squat – R

15 V-Ups

25/Side Mountain Climbers

9 SA Front Squat – L

9 SA Front Squat – R

9 V-Ups