Main – CrossFit
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Push Press (3*12 @ 65%)
Metcon (AMRAP – Reps)
8 min:
3 strict press 95/65
3 burpee over the bar
6 strict press
6 burpee over the bar
etc
finisher – tabata T2B
Metcon (AMRAP – Rounds and Reps)
B-Fit
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 3 minutes between sets, and complete a total of five sets. Resume each round where you previously left off.