CrossFit Winter Park – CrossFit

Warm-up

200m Run

Then,

60sec Banded Squat Therapy

Then,

3rds of:

4 BTN Snatch Grip Press (45/35)

4 OHS

4 Snatch Balance

http://www.catalystathletics.com/exercise/80/Snatch-Balance/

Strength

Back Squat (5@70 3@75 1@80 5@75 3@80 1@85)

EMOM

Metcon (No Measure)

EMOM x 12

Even: Hang Power Snatch x 5 UB reps (You pick the weight. Must be UB)

Odd: 5 Deadlift (same weight) + 8 T2B

Rowing

Metcon (4 Rounds for time)

4sets

Row 300m

Rest 2: Work 1