Main – CrossFit

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good start (No Measure)

3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch

BB Warmer (No Measure)

Coach Leads

Snatchtastic (12 min to reach a heavy complex. )

1 Pull From Hang
1 Hang Power Snatch
1 Snatch from Knee

Bar may not be dropped throughout complex

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
8 KBS 24/16
8 Burpee Box Jump 24/20
1 Shuttle Run

Rx+ 30/24 Box
32/24 KB

Rest 5 min

400m Run (Time)

Max Effort 400m Run