CROSSFIT
EMOM for 15 minutes:
3 hang power snatches
7 pull ups
*Snatches as heavy as possible with crisp form*
*Suggested RX: 95#/65#
CROSSFIT LITE
1 Minute Stations:
-Ring Rows
-Box Jump
-MB Push Press
-Ball Slams
-Full Situps
3 rounds with 1-minute rest between rounds
COMPETITOR
Clean and Jerk Complex
2 Squat Cleans + 2 Front Squats + 2 Split Jerks
*20 Min to establish heaviest complex*
“Schlitz”
4 RFT:
400m Run
4 Muscle Ups
40 Double Unders
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