** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information.
**Team CrossFit Hamilton 2016 Open Shirts!!! See information regarding this on Facebook.
*3x: 40 Jump Rope (any style), 10 Empty Barbell Power Snatch, 10 Empty Barbell Overhead Squats.
*Shoulder mobility–>Coach’s choice.
3x: 7 Toes to Bar, 5 Power Snatch, 5 OHS, 100m Run
**You should be adding weight to find working weight being used for WOD.
15 min. AMRAP
40 Toes to Bar
30 Power Snatch #75/55
30 Overhead Squats #75/55
Complete as many rounds and reps as possible in the 15 min. window.
*1 Barbell per athlete
*Scale reps to complete @ least 1 round!