Every 90seconds for 8 Rounds (12mins)
Squat Snatch + Overhead Squat
Building with each set
Start conservative, this is not a max


4min, 3min, 2min, 1min AMRAP
1min Rest between AMRAPs

7 Deadlifts 135/95
7 Front Squats 135/95
7 Ring Dips

Capacity Work
7 KB Sumo Deadlift
7 KB Goblet Squat
7 Push-ups

Comp HW

5-7 Rounds
2 Rope Climbs
60ft Handstand Walk
75 Double Unders


CrossFit Journal: The Performance-Based Lifestyle Resource