Main – CrossFit

Warm-up

Snatch Warm-up (B) (No Measure)

5 High Hang Muscle Snatch

5 Snatch Balance

5 Drop Snatch

5 High Hang Snatch

5 Hang Snatch

5 1st Pulls

5 Snatch

Weightlifting

These should be heavy for the day, but not MAXIMAL. In other words, climb slowly, keep misses to a minimal.

A): Snatch From Blocks [Above Knee] (Build to a 1rm; 15:00)

B): Clean & Jerk From Blocks [Above Knee] (Build to a 1rm; 15:00)

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups