CrossFit Kith Workouts 8/21/15

 In CrossFit, Daily Workout

CrossFit Kith workouts for Friday, August 21, 2015.

Use your fitness.

FarmFit

Intensity (4:30 pm)

A. Hang snatch – work up to a tough 1

B. Take 85% of A and do 5 singles, rest 1 min between

C. Hang clean – work up to a tough 1

D. Take 85% of C and do 5 singles, rest 1 min between

E. EMOM x15
min 1 – 15-20 sec ring support hold
min 2 – 5-10 sec R arm hang from rings
min 3 – 5-10 sec L arm hang from rings

Fundamentals (5:30 pm)

Squat and t-spine warmup

A – OHS skill work

B – 4 sets of 3 OHS, start a set every 2 min

C – 4 min AMRAP
prowler push down
bear crawl back
hand over hand prowler pull to start
rest 2 min x 2

D – 4 min AMRAP
10 wallballs
5 burpees
rest 2 min x 2

Don’t forget:

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