Main – CrossFit

Warm-up

3 Rounds:
10 Ring/Bar Rows
10 Goblet Squats
25 DU

Weightlifting

A): Front Squat (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

B): Weighted Chin Ups (E2M; 5×3; Build up to the heaviest for 3×3 )

Warm-up

3 Rounds:
3 High Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch

Metcon

CP-Battery

Metcon (Weight)

EMOM x 16:00
1 Power Snatch
– Load progressively

Skill

• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag @ 90/45#