Ravage CrossFit – CrossFit
Back Squat (3×5 60% 65% 70%)
7 Squat Cleans, 135/95
14 kettlebell swings
Hollow Rock Holds
7 mins to practice DB snatch form
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 2 minutes between sets, and complete a total of five sets.
-record weight of Dumbbell used.
5 Rounds On The 3 Minute
200 Meter Run
In the Remaining Time Squat Clean Thrusters (115/75)
*Score is total number of Squat Clean Thrusters
-you must perform a squat clean first, then a thruster on the way up.
3 rounds not for time
8-Single arm bent over KB row (heavy)
16- good mornings 45/35
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here