Main – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon (Time)

7min AMRAP of:

20 Power Snatches 95/65

10 Burpees

rest 5min

then at 12:00min:

80 S2OH 95/65

80 Box Jumps 24/20″

80 KBS 70/53

20 Wall Walks

80 Calorie Row

For Time

(15min Time Cap)

*list rds/reps for AMRAP in comments*
B-Fit same WOD subbing DB snatches in AMRAP & appropriate loading for timed portion.