Main – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Metcon (AMRAP – Reps)
6 min
200m med ball run 20/14 & 25 HR push-up buy-in then
Max WB 20/14
Metcon (Weight)
7 min to establish max 3 position snatch
Hi hang, hang, floor
Metcon (Weight)
7 min to establish max power snatch + snatch
Metcon (Time)
10 strict press 115/75 or 95/65
15 OHS
20 push press
25 front squats
30 push jerks
35 back squats
8 min cap