EMOM 30 minutes

1 power snatch

1 overhead squat


Use the first 15 minutes to warm up and perfect form and the second 15 minutes to challenge that form.  Add weight only when the bar is moved perfectly.


Comp HW

EMOM 20 minutes

Odd-row for meters

Even- rest

Consistency in effort is the primary goal.  Start strong and work to maintain it.



CrossFit Journal: The Performance-Based Lifestyle Resource