Main – CrossFit

Warm-up

5 Rds:
5 Press
10 Ring/ Bar Row
10 KB Swing (R)
20 DU

Metcon

CP-Battery

Metcon (Weight)

OTM – 10:00
Odd – L1. 6 C2B
L2. 6 Pull up
L3. 10 kips
L4. 7 Hard Rows
Even – L1. 2 DHSPU
L2. 2 HSPU
L3. 2 Wall Walks
L4. 7 KB/DB Press
Choose one Level for the odd and even. You may mix Levels. i.e. L1 odd, L3 even. Weight is not a true measure, but it will allow you to input comments.

Metcon (Weight)

EMOM x 20:00
3 Burpees AFAP + 1 OHS @ 60%
The OHS will be taken from the floor, and a “squat snatch” will be allowed.

Skill

* Swing
10-10-10-10-10 EMOTM (# 124/# 88)

Snatch From Blocks [Above Knee] (3-3-3-3-3)

Zone 1

20-30:00
Zone 1
Row or Airdyne