Hellos and Goodbyes

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Open Gym

Warm-up

2 Rounds

5/5 Cossack Squat

10 Banded Pull Aparts

10/10 Banded Side Steps

10 PVC Pass Through

10 PVC OHS

Skill

EMOM 9

Min 1-3 – 3 Snatch balance

Min 4-6 – 2 Snatch Balance

Min 7-9 – 1 Snatch Balance

Metcon

Metcon (Time)

Teams of 2. 30 Min Running Clock

80 Thruster 95/65#

80 DU (200 SU)

80 CTB/Pull Up (100 Ring Row)

80 DU

80 Box Jump Over

80 DU

80 Burpees

Remaining time Find 1RM Hang Squat Snatch