Main - CrossFit Warm-up C/F: CFC Snatch (No - TopicsExpress

Main - CrossFit Warm-up C/F: CFC Snatch (No Measure) Row 250 2 rounds 10 snatch deadlifts 10 snatch pulls 10 hang snatches 10 OHS 10 pushups 10 situps *use PVC Weightlifting C/F: 1 Power Snatch + 1 OHS + 2 Snatch Push press Snatch Push Press = Behind the Neck E2MOMx10 min Complete complex AHAP AHAP: As Heavy As Possible C/F: Front Squat (3RM) Metcon Comp: Metcon (Time) 3 RFT (12 min cap) 200m Run 9 HSPU 15 Deadlifts (245/165) 21 GHDSU* *scale to Medball Situps (20/14#) Fit: Metcon (Time) 3 RFT (12 min cap): 200m Run 9 Pike Pushups 15 Deadlifts (185/105#) 21 Medball Situps (20/10#)

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