Main – CrossFit

Weightlifting

Hang Power Snatch (1×3@50, 1×3@60, 1×3@65, 2×2@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
3 DL (275/165) RX+ (315/185)
6 Ring Dips
9 Box Jumps (24/20) (RX+ 30/24)

Optional Accessory Work

Metcon (No Measure)

3×10 GHD
3×10 Back Extension
5 Rope Climbs