11142014- Sorta Cindy

Don't forget that Bring a Friend Day is this Saturday. There are two classes at 930am and 1030am. E-mail marcus@crossfit414.com with what class you will be attending and who you will be bringing.

Strength/Skill:

Function: Snatch Pull + 2 Hang Snatch

Performance: Snatch Pull + Snatch + Overhead Squat

Workout of the Day:

Function:

Complete as many rounds as possible in 15 minutes of:

5 Pull Ups or Ring Rows

10 Push Ups

15 Air Squats

20 KB Swings

Performance:

5 Rounds for time:

5 Power Snatch (135/95 lbs)

2 Rounds of Cindy