Main – CrossFit


Snatch (Heavy Single or work on form)


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP or 5 Rounds for Time (whatever comes first):

10 Squat Clean Thrusters (135/95)

15 Lateral Burpees over bar

20 Handstand Push Ups
Squat clean thrusters should be medium at most.

No abmats for HSPU today. If you cannot do HSPU as prescribed you will do either pike push ups or seated L dumbbell/kettlebell presses to develop more upper body strength.


Metcon (Time)

3 Rounds:

1000m Row

Rest 3 minutes between efforts.
Welcome to Open season.

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