Hang Snatch + 2 Overhead Squats
Practice for 10 – 15 minutes


AMRAP in 3 min:
7 Toes to Bar
14 KB Swings

AMRAP in 3 min:
5 Strict Pull-Ups
10 Burpees

AMRAP in 3 min:
10 Jumping Lunges
10 KB Swings

AMRAP in 3 min:
Squat Box Jumps (perform an air squat before each jump and each time you are standing on the box)

REST 1 minute between AMRAPS

Friday Night Lights will be held at CrossFit Lumberton this week at 6:30.  I strongly encourage EVERY MEMBER to come to these events.  It’s a great opportunity to meet people from our sister gyms, and to bond with those from our gym.  Yes, CrossFit is about fitness, but it’s also about friends and family.  If you’re not attending these events, you’re not getting everything you can out of your membership.  You don’t have to be a great athlete, you don’t even have to workout, you can come and cheer on your friends.  JUST BE THERE!


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