Monday 9.5.16 Labor Day - No Excuses CrossFit

Essentials:
LABOR 2.0
30min AMRAP
Slam Ball and Farmers Carry x 200 meters
Dumbbell or Kettlebell Power Snatch x 10 reps per Arm
Slam Ball and Farmer Carry Left Arm x 200 meter
Slam Ball Ground to Shoulder x 20 reps

Fitness:
LABOR 2.0
40min AMRAP
Slam Ball and Farmers Carry x 200 meters
Dumbbell or Kettlebell Power Snatch x 10 reps per Arm
Slam Ball and Farmer Carry Left Arm x 200 meter
Slam Ball Ground to Shoulder x 20 reps

Performance:
A.
LABOR 2.0
40min AMRAP
Sand Bag and Farmers Carry Right Arm x 200 meters 70/55
Dumbbell or Kettlebell Power Snatch x 10 reps per Arm 70/55
Sand Bag and Farmer Carry Left Arm x 200 meter 70/55
Sand Bag Ground to Overhead x 20 reps

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