CROSSFIT

Accessory

Deltoid/Rot Cuff

Lift

Snatch Drop 3×8

EMOTM 10 Minutes of:

2 Hang Snatch (Wave)

Gymnastics

EMOTM 15 Minutes of:

Minute 1: 3 Wall Walks

Minute 2: 10 Shoulder Taps

Minute 3: 5-7 HSPU (Speed)

*5 Sets*

Baseline

30s Max Effort Assault Bike