CrossFit Now – CrossFit
PS BURP (Time)
20 Power Snatches
5 Burpees
15 Power Snatches
10 Burpees
10 Power Snatches
15 Burpees
5 Power Snatches
20 Burpees
Basics – Alt Hang DB Snatches
RX- 95/65
RX+- 115/75
M1- 65/45
M2- 45/35
NO REST
Squat Snatch (8 min to est 3 RM)
OPTIONAL ENDURANCE
OPTIONAL END Row BS (Time)
1000m row
100 back squats
35/45
21-15-9 Ski GHD (Time)
21-15-9
Ski erg
Ghds
Rest 3 min
Repeat
XND TEST
XND TEST ROW (4 Rounds for reps)
4 Rounds
1 min max effort Row for meter
2 min rest
*score is meters for each 1 min round