Main – CrossFit
Take 10-15:00 to get some reps on each movement and get set up. This is a long piece, so you ideally you should be physically “warm” (sweaty) and neurologically ready for each movement (tried a few reps of everything).
0:00: Metcon (Time)
50 kettlebell swings (A) 53/35
25 thrusters 95/65
Choose weights that allow you to finish in less than 10:00
15:00: Metcon (Time)
10 Front Squats 205/145 (no rack)
10 burpee Pull Ups
Pick a weight that allows you to finish the squats in 1-2 sets.
If you can’t do pull ups, sub in burpee jumping pull ups.
35:00: Metcon (Time)
30 power snatch 95/65
Choose a weight that allows you to finish under 5:00.