1 Competition with some seriously nasty workouts and 18 podium spots available. Precision CrossFit took 6 of them! Let’s hear it for these bad ass athlete’s and their bright futures. They have only just begun.
EMALEE TROMELLO 1ST PLACE ADVANCED WOMEN
JOSE COBIAN AND JAMES KITKA 3RD AND 1ST PLACE ADVANCED MEN
KATIE REISENDER 3RD PLACE INTERMEDIATE WOMEN
SETH RUFF AND SEAN SPEAR 2ND AND 1ST PLACE INTERMEDIATE MEN
Let’s hear it for these 6 bad asses!
4 x 500 M. Row
*On sets 2-4, Men try and maintain a 1:45-1:50 pace. Women 1:55-2:00. Do the best you can and have fun!!
Then: 5 Min. of Shoulder and Hip Mobility
7 Min. of Bar Muscle Up Work
-Ice Cream Makers
20RM Back Squat
Start @ 60% 1RM Back Squat *Warm up your hips and get loose. Then perform 1 set of 20 reps. Go strait through without stopping. If 60% feels too heavy go lighter. It’s all good.
5 Min. to Work DB/KB Squat Snatch Technique
15 Min. AMRAP
2 Bar Muscle Ups
6 Single Arm DB/KB Squat Snatch (70/40) (60/35) (50/26) (40/18)
*You may sub. Bar M.U. for Jumping Bar M.U. or 1 C2B Pull Up and 1 Ring Dip.
**For DB/KB Squat Snatch think technique first before strength.