12min EMOM
Min 1: 1 Squat Snatch @ 70-75%
Min 2: 5 Toes to Bar


5 Rounds
8 Snatches 75/55
8 Sit-ups
8 Box Jump Overs 24/20

Comp HW

20min Mobility
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