Basics
Movement of the day:
Front Squats: 5×5
WOD
4 RFT
- 20 Wall Balls
- 15 Sit-ups
- 10 Burpees
CrossFit
Snatch warm-up and practice with 15lb bar
AMRAP in 7 minutes:
- 20 Cleans (85lb/53lb)
- 20 Cleans (135lb/73lb)
- 20 Cleans (175 lb/93lb)
- 20 Cleans (220lb/113lb) If you reach 20, keep going for remaining time
Rest 3 Minutes…then
8 minute AMRAP
- 8 Box Jumps (30/24)
- 8 Burpees
- 8 Kettlebell Snatches (45/35)
Cash Out: 400 meter Farmer’s Carry (2 x 55lb/2 x 35lb) followed by 800m run
