CrossFit

3×3 Snatch 1st Pulls (heaviest possible)

Rest 1 min

3×2 Tempo Back Squats(down, 5 count at absolute bottom, up quick) heaviest possible

Rest 1 min

Then…

    12 Min AMRAP:

  • 7 Hang Power Cleans(95/135)
  • 14 Burpees
  • 21 Lateral Box Jumps

Basics

*Please RSVP for the 5am BASIC/PREP class by midnight or the 5am BASIC/PREP class will be cancelled for that day.

Max Effort 1000m Row

*Rest 1:1

  • 10 Burpees
  • 15 Pullups
  • 20 Box Jumps
  • 25 Wall Balls
  • 20 Box Jumps
  • 15 Pullups
  • 10 Burpees