Friday, September 8

​2 min REST/TRANSITION

Snatch (2 EMOTM x 7 min)

-Warm-up and use 75-80% 1 RM Snatch for all sets. -Touch and Go is recommended. -No misses Scaling option: Perform Power Snatches

Clean and Jerk (2 EMOTM x 7 min)

-Warm-up and use 75-80% 1 RM Clean&Jerk for all sets. -Touch and Go is recommended. -No misses. Scaling option: Perform Power Clean and Jerk

CROSSFIT BENCHMARK WORKOUTS - THE GIRLS

Grace (Time)

For Time: 30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Jackie (Time)

For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Randy (Time)

For Time: 75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

To learn more about Randy click here

Nancy (Time)

5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#