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  CrossFit Hot Springs

WOD 04/22/2016

4/21/2016

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Lift - 10 mins Full Snatch - 4 x 3 Rep - work up to 70%
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Lift - 12 mins - Front Squat - 4 x 3 Reps @ 85% E3M across
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WOD - (21 mins) ​
10 Mins to find a 1 Rep Max Thruster
Rest 2 mins then

Max Thrusters in 2 Mins 135/95 Rx+, 95/65 Rx
Rest 2 mins then

Max Box Jumps in 2 Mins 24/20 Rx+, 20/16 Rx
Rest 2 mins then

Max Bar Facing Burpees in 1 Min
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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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