CROSSFIT

Lift

Snatch Balance 2-2-2-1-1-1 (Ascending)

MetCon

18-15-12 For Time of:

SDHP (65/95#)

T2B

Plate GR2OH (25/45#)

Pushups

Accessory

2 Sets of:

15 Reverse Hypers

10 Kang Squats (55/75#)

10 Steps/Side DB Zombie Walk (35/50#)

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CROSSFIT

MetCon

i) 5-4-3-2-1

Squat Cleans (145/205#)

Rope Climbs

ii) 18 Minute AMRAP of:

14 Burpees

20′ DBL DB/KB OH Lunge Walk (20/35#)

14 Pistol Squats

20′ DBL DB/KB OH Lunge Walk (20/35#)

CROSSFIT

Lift

Split Jerk 7×1 (Ascending)

MetCon

For Time:

1500m Row

40 HSPU

40 KB Swings (1.5/2 Pood)

150 Double Unders