Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Power Snatch (5 @ 60,70 & 80%)

Clean and Jerk (5 @ 60,70,80%)

25 min to complete OLY work

Back Squat (5 @ 60,70% – 5+ @ 80%)

15 min for squats

Metcon (Time)

B-Fit

A.

Every 2 minutes, for 18 minutes (3 sets of each):

RDS 1,4,7 – Supine Ring Row x 10 reps @ 2111

RDS 2-5-8-Nose-to-Wall Handstand Hold x 45-60 seconds

RDS 3-6-9 Hollow Rocks or Holds x 45-60 seconds

B.

Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

20 Jumping Lunges

20 Push-Ups

*score best RD*