181009

CrossFit (Performance)
A.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

B.
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

Note times for each set. Trust your fitness and push the intensity.

CrossFit Light (Fitness)
A.
Every 2 minutes, for 16 minutes (2 sets of each) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Banded Good Mornings x 20 reps @ 2011
Station 3 – Supine Ring Row x 10-12 reps @ 3111
Station 4 – Bottom’s Up Kettlebell Carry x 100-feet each arm

B.
Four sets of:
Run 400 Meters
15 Kettlebell Swings
15 Wall Ball Shots
Rest 4 minutes