Main – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Power Snatch (12 min to build heavy )
Power Clean (12 min to build heavy)
2k Row (Time)
Max Effort 2k Row
auxiliary work – 100 GHDSU in as few sets as possible
Metcon (AMRAP – Rounds and Reps)
B -Fit
1) Three sets of:
KB Front squat * 10
Pull-Ups * 8
KB Halo’s x 5 reps in each direction
2) Partners alternate rounds for 12 minutes of:
10 Push-Ups
10 Sit-Ups
2 Shuttle Sprints