05282013- Row/KB Snatch/Ring Dip

Bro Tank

CrossFit 414 "Bro Tank"- American Apparel polyester/cotton blend, runs small

P.S This shirt will look much better if you are jacked and tan!

Women's Tank

Next Level Girly Jersey Tank- polyester/cotton/spandex blend. These Next Level shirts are awesome and super comfy. Also runs small.

We will have a preorder form for both of these in the gym this week. If you preorder the cost is $15, after that they will be $17. The order goes in Thursday night, if you will not be in the gym by then e-mail info@crossfit414.com with which shirt you want and your size.

Strength/Skill:

Snatch Technique then...

Starting with a moderate weight build to a heavy single in 12 minutes

Workout of the Day:

5 Rounds:

30s Row/Airdyne

rest 30s

30s Kettlebell Snatch

rest 30s

30s Ring Dip/Perfect Push Ups

rest 30s