Workout

AMRAP x 15 MINUTES

30 Double Unders

15 Russian KB Swings (70/35)|(53/35)

30 Double Unders

15 Push-ups


GUNS & GUTS FINISHER

NOT FOR TIME

2-4-6-8-10-8-6-4-2

DB Double Bicep Curls* (30/20)

V-Ups


*Both arms at same time

Homework

Snack Work

Deadlift

4 x 8 ; 2111; 65% of 1RM; rest 2:00


3 SETS

50' Reverse Sled Walk (HEAVY)


-Rest 1:30 b/t Sets-



3 SETS

8/8  SL RDL


-Rest 1:00 b/t Sets-

CONDITIONING   

4 SETS

:30 On

:30 Off


Row for MAX meters


*No pacing here. Each set MAX effort. Keep track of each set.

STRENGTH

10 MINUTES TO ESTABLISH...

1RM Squat Snatch


-Rest 5 MINUTES-


FOR TIME

30 Squat Snatches*


*At 75% of 1RM Snatch

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource