CROSSFIT

Lift

Snatch Pulls 10-10-10

Snatch Drop 5-5-5

EMOTM 6 Minutes of:

– Power Snatch

– Snatch (x2)

– OH Squat

Core Supplemental (Optional)

60s Plank

30s Side Plank (L)

30s Side Plank (R)

30s Hollow Hold

30s Superman Hold

30s Hanging L-Sit

*3 Sets Running Time

Aerobic Supplemental (Optional)

3 Rounds For Time of:

500m Run

500m Row

*Keep track of split times

CROSSFIT LIFT

OH Squat 15-12-10-8-6-5

SG Push Press 8-8-8-8-8