Friday, July 14, 2017


1 RM Close Grip Banded Bench Press

2 Rounds:
1a) 10 DB Rollback Extensions
1b) 25 Rear Delt Flys

For Max Reps:
1 Minute Double Unders
1 Minute Alternating DB Snatch (50/35)
2 Minute Double Unders
2 Minute Alt DB Snatch
3 Minute Double Unders
3 Minute Alt DB Snatch

*Score is total reps for all 12 minutes of work
*Courtesy of CrossFit, Inc.

Tip of the Day
The DB snatch is going to test your your double unders today.  Between the shoulder stability and midline stability, your double unders need to be on point.  If they are not on point, do your best to relax and feel the rope.