Workout

FOR TIME*

2 ROUNDS

15 Hang Power Snatch (95/65)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

12 Hang Power Snatch (115/75)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

9 Hang Power Snatch (135/95)

15 Burpee Over Bar

200m Run

*Score is the combined time for all three efforts including the rest periods.

Capacity Work

FOR TIME*

2 ROUNDS

15 Hang DB Snatch

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

12 Hang DB Snatch

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

9 Hang DB Snatch

15 Burpee Over Bar

200m Run

HOMEWORK

Make up

or

REST

CrossFit Journal: The Performance-Based Lifestyle Resource