6 Rounds
Your choice Row/BikeRun
1min - Normal Pace
40sec - Slow Pace
20sec - SPRINT Pace
1min - REST

2min Rest, right into

8min AMRAP
10 Toes to Bar
10 Pistols
10 Hang KB Snatch 55/35

Level 1: Hang Dumbbell Snatch

Comp HW

20min Mobility (feel free to hit other muscles if you need it)
2min Couch Stretch (each side)
2min 90/90 Hip Stretch (each side)
2min Sampson w/elbow down (each side)
4min Squat Hold
2min Pec/Lat smash (each side)


CrossFit Journal: The Performance-Based Lifestyle Resource