Main – CrossFit

OLY programing in 8 & 9 classes & Murph in 10 & 11 class slots

(No Measure)

squat/front rack mobility

Snatch (9*1 EMOM @ 70% 1RM)

Clean and Jerk (9*1 EMOM @ 70% 1RM)

Metcon (Time)

15-12-9

sumo deads 275/185
box jumps 30/24″
GHD sit-ups

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.