Amy L

Amy L

Warm Up and Mobility

Gymnastics/Skill
3 RNFT
5-10 Unbroken Chest to Bar Pull Ups
L-Sit 20-30 seconds
 
Oly
Warm Up and Skill
Snatch Pull+ Hang+Snatch (1+1+1) x 3
 
OTM 5
Snatch Complex
Hang Power Snatch+ Snatch (Moderate)
 
“Leave you for Dead”
AMRAP 5
5 x Power Clean 205/135
25 x Double Unders
Rest 2 Minutes
AMRAP 5
6 x Deadlifts
12x Box Jumps
(If you did “Let ,er Rip, Hang Ten” you can sub box jumps with 20 x Air Squats)
 
Events
Hey CFRT, fun packed weekend for a lot of you. Just so you guys know upcoming events that other Rail Trailer’s are doing will be posted on the announcements board and on the FB Group.  It’s a lot of fun to do challenging events together and we encourage you guys to have as much fun outside of the Box as you guys do inside.  If you are up to something fun that you think other Rail Trailer’s may want to do, let us know. We will post on the announcements and news board and also feel free to post it on our group page.  Lets do this!