Every 90 Seconds for 15 Minutes, alternating:
1) 3 Rep Hi-Hang Snatch (Full), building
Level 1 - Catch it and ride it down only as far as is possible to maintain good form.  
2) 30 Seconds ME Double Unders

Level 1 - Double Under practice
Level 2 - ME
Level 3 - Push the speed of your DU.  Shorten your jump and speed up your rope. Crank 'em out!

--then--

10 Rds For Time:
10 Pushups
6 Front Squats @ 135/95

Level 1:
Pushups to an object
Front Squats @ a comfortable weight
Level 3:
Pushups with a vest @ 20 lbs and 2-25's for hands, vest must touch between 25's
Front Squats @ 155/115
 

Comp HW:
4 Rds:
1 Minute to complete:
15 KB Swings @ 70/55
AMRAP Muscle Up
**Rest 1 minute between rounds.  


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