July 4th

8:00AM

10 Thursters 20sec

20 Thrusters 42 secs

30 Thrusters 1.08

40 Thrusters 1.44

all w 10 kg bar /22lbs bar

Then 

10-20-20-10-10-20-20-10 thrusters w 10 seconds rest between sets

all 10's in less than 30 sec and all 20's in less than a minute

50 burpees 

11AM

Mid Hang Snatch

10-10-20-20-30-20-20-10-10-10

all w 10 secs rest in between and w 10kg bar/22lbs

then 

20 Back Squats

20 push press

20 back squats

20 Mid hang snatch

20 back squats 

20 Thrusters

20 back squats 

all w 10 kg/22lbs bar.

2 rounds around the armory =1200 m

a bit rough but worth getting the demons out - better to snatch them out like this...

peace. love. crossfit. life.