Front squat 3x5 building, add 5#s to last week

then

25-20-15-10-5

Wall ball 20/14

Power snatches 95/65

 

L1- Power snathches 65/35

     Wall ball 14/10

 

Comp/Strength HW

Benchpress 3x5 building, add 2.5#s to last week

3xME ring dips, +10#s if possible

 

Conditioning

3 rounds each for time

7x bear complex 115/85

rest 3 minutes

Bear complex is:

Power clean

Front squat

Push press

Backsquat

BTN push press

Because this is for time, a squat clean thruster backsquat thruster is allowed

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource