Main – CrossFit

Weightlifting

Snatch (10@60%, 6@75%, 3@85-90%)

Metcon

Metcon (9 Rounds for reps)

EMOM

Static Holds

Plank into Burpees

Hold Plank 30 sec/ 30 sec of Burpees

1 Min Rest

*Repeat 2 more times

Budda Squat Into Back Squat

30 sec squat hold/ 30 sec ME Back Squat

(RX+ 135/105, RX 115/95, Mod 105/75)

1 Min Rest

*Repeat 2 more times

Overhead hold into Push Press

30 Sec Hold/ 30 Sec ME Push Press

1 Min Rest

*Repeat 2 more times