Main – CrossFit

Happy Birthday Coach Sean!

Open mobility (No Measure)

10 min of coaches choice

Snatch (5 @ 60,70,80%)

Power Clean (5 @ 60,70,80%)

Front Squat (5 @ 60,70 5+ @ 80%)

Metcon (Time)

B-Fit

A.

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 –DB Bench Press x 8 reps @ 20X1

B.

For time:

Row 1000 Meters

20 Handstand Push-Ups/pikes

30 Ring/box Dips

40 Push-Ups