Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Weight)

15 min;

Power Snatch + Hang Squat Snatch + 2 OHS

Metcon (Time)

60 Calorie Row

50 KBS 70/53

40 Wall Ball Sit Ups 20/14

30 HR Push Ups

20 Shuttle Touches

10 Burpee Muscle-ups

*15 min cap*

Metcon (AMRAP – Rounds and Reps)

B -Fit

A.

Every minute, on the minute, for 21 minutes:

Minute 1 – Bulgarian Split Squats x 8 reps @ 2011

Minute 2 – Supine Leg Curl with Med Ball x 8 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B.

Complete as many reps as possible in 6 minutes of:

12 Alternating Single-Arm DB Snatches

24 Jumping Lunges