CROSSFIT

Lift

Build To A Heavy Single of:

Snatch (3) + OH Squat (2) + Snatch Balance (1)

MetCon

For Time:

150 Double Unders

75 Pullups

75 Wall Balls (W: 14/9 M: 20#/10′)

150 Double Unders

CROSSFIT

MetCon

3 Rounds For Time of:

21 Deadlifts (105/155#)

21 Pushups

15 Power Cleans (95/135#)

15 HSPU

9  G2OH (75/115#)

9 Ring Dips

Accessory (Plyometrics)

EMOTM 8 Minutes of:

3 Seated Box Hop (Increasing Heights) + 1 Ladder Drill (Athlete Choice)

CROSSFIT

Strength

Back Squat 4×5 (Ascending)

MetCon

i) 14 Minute AMRAP of:

8 S2OH (75/115#)

10 Box Hops (20/24″)

12 T2B

ii) For Time:

100 Calorie Row

10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Meg

11am – Technique & Movement – Coaches Choice – Coach Meg

12pm – Olympic Lifting – Snatch & Accessory – Coach Meg/Coach Scott

CROSSFIT

“Open Prep”

MetCon

CrossFit Games Open 17.2