CrossFit (Performance)
A.
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B.
Three rounds for time of:
10 Hang Power Snatches (115/75 lbs)
15 Ring Dips

CrossFit Light (Fitness)
​A.
Four sets of:
DB Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds

B.
Three rounds for time of:
250 Meter Row
25/20 Push-Ups

CrossFit (Performance)
A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)

CrossFit Light (Fitness)
A.
Four sets of:
Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Farmer’s Carry x 40 Meters
Rest 60 seconds

B.
In teams of three, alternating complete rounds, complete five rounds each of:
15 Kettlebell Swings
10 Goblet Squats​