Main – CrossFit

Warm-up

5 Rds:
10 Ring/Bar Rows
5 Power Snatch
5 Over Head Squat

Weightlifting

Weighted Pull-ups (3×5; @ (7/25)’s Heaviest; Rest :90)

Metcon

CP-Battery

Metcon (Weight)

EMOM x 30:00
Power Snatch
+
OHS
@ 135/95 – no more than 60%

Skill

Shoulder Complex:
2-3×15 on all;
*Behind the neck shoulder press
*Powell Raise
* Prone lower trap raise
*Ext. Rot.
—————————————-
3 Rounds:
20 Reverse Hyper
20 GHD sit up

Zone 1

20-30:00
Zone 1
Row or Airdyne