Main – CrossFit

Weightlifting

Snatch (Find 1RM)

Metcon (Weight)

8 EMOM

Snatch grip DL +High Pull + Full Snatch + OHS

0-2 min 60%; 3-5 min 70; 6-7 min 80%

Record top weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Chipper Ladder

15 min AMRAP

25 burpees.

30 Box Jumps 24/20”.

35 Wall Balls. (20/14

40 Burpees

45 BJ.

50 WB

………and back down.
Treat this like an Open workout. Get as far through it as you can.

Cash-Out

Muscle-ups (Progression or record max unbroken)