Workout

AMRAP x 15 MINUTES

20/15 Cal Bike

15 Hand Release Push-up

2 Rope Climb

Capacity Work

AMRAP x 15 MINUTES

20/15 Cal Bike

15 Hand Release Push-up or push ups to object

6 Single Arm Ring Rows on each arm

FINISHER

ON A 10:00 RUNNING CLOCK...

HS Walk Play*

*Suggested Drills...

Beginners - Pike Walk or HS Hold

Intermediates - Box Rotation or Wall Walk

Advanced - Max Distance Walk

HOMEWORK

CONDITIONING

10 SETS @ 100% Effort

200m Run

-Rest 2:00 b/t Sets-

STRENGTH

5 SETS FOR LOAD*

1 Snatch DL

+

2 Hang Power Snatch

+

3 Below Knee Hang Power Snatch

*Barbell should not go to ground at any point during the Set. Start moderate and build to heavy.

CrossFit Journal: The Performance-Based Lifestyle Resource