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*