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