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.