Workout 7.30.17

Nickname: Lair of the sawfish

Cloud 9 CrossFit – CrossFit


Before class starts do 1 length bear crawl.

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Arm bar

Y raise pull aparts


Floor Press (3-3-3-3-3)


5 sets per arm of the complex

3 single arm swings

3 snatches

3 shoulder presses

3 front squats

* use a light kettlebell for the first 2 sets to learn the sequence then get smooth. Once you got it get nasty with a heavier bell 🙂

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