Main – CrossFit
good start (No Measure)
3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch
BB Warmer (No Measure)
Coach Leads
Hang Snatch (Take 10 min and work up to a heavy HS)
then 3×3 Pulls from the Hang @110% of above weight
Metcon (No Measure)
Every 2 min for 10 min Run 200m
then
EMOM for 6 min Run 100m
Metcon (No Measure)
2 min Max ABMAT
1 min Max T2B
