CrossFit

Warm-Up / Skills

3 min Zone 1
Lunge Complex
10 Wall Squats
10 Leg Swing
10 Pass Through w/ OHS
10 Banded Pull Apart
10 Shoulder Circles
5 min Mobility

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Strength

Exercise: Push Press/lbs
Reps: 5@65%, 5@75%, 5plus@85%
Comment:
percentages are based on 90% of your 1 RM

Metcon

12 Min AMRAP
25 Snatch @ 75/45
25 Snatch @ 95/65
25 Snatch @ 115/75
25 Snatch @ 135/95
25 Snatch @ 155/105
25 Snatch @ 185/110
These can be power or Full Snatch