6/5/2019

Santiam CrossFit – CrossFit

Tempo Thruster w/ Dumbbells (5-5-5-5-5)

Tempo should be approximately 7 second descent and ascent with no pause at top or bottom. Actively think about engaging your muscles throughout the movement. Mind muscle connection.

Metcon (Time)

10-15-20

Hang Squat Clean (135/95)

Box Jumps (24/20)