No more than 4 attempts:
15 seconds to row as fast as possible

**Record the lowest 500m pace achieved as your score.  
***Rest as needed between attempts.



Floor Press
Power Clean

Level 1: work with your coach to determine a challenging weight
Level 2: 2/3 Bodyweight
Level 3: Bodyweight (Bench Press)

Comp HW:

1) Work up to a heavy hang tall snatch (muscle snatch while feet stay in contact with the floor), heavy but perfect

2a) 3 x 15yd HS Walk
2b) 3 x 15 Glute Ham Raise


CrossFit Journal: The Performance-Based Lifestyle Resource