Main – CrossFit
Warm-up
3x
3 Goblet Squats W/ Blue Band
3/3/3 Snatch Press W/ PVC
Then with an empty bar:
5 Snatch Pull
5 Dude Pull
5 Hang Muscle Snatch
5 Snatch Balance
5 Snatch
Weightlifting
A): Snatch (Build up to a 1rm; 15:00)
B): Front Squat (Build up to a 1rm; 15:00)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Strength Accessory
D): Metcon (Weight)
*Swing – EMOM: 10-10-10-10-10 @124/88#
*Rev. Hyp – 3×30