May 8, 2014

Main – CrossFit Weightlifting 1 Front Squat, 1 Push Press, 1 Thruster (4×1 ( a set consists of 1 FS, 1 PP, 1 Thruster)) All one set without dropping the bar. Metcon Metcon (Time) 5 Rounds 200m Run 40 DU (80 singles) 10 KBS 32/24kg

Main – CrossFit Weightlifting Muscle Snatch (Work up to 1×1) A. Work up to a heavy Muscle Snatche Snatch Balance (Work up to 1×1) Work up to a heavy Snatch Balance Power Snatch (Work up to a heavy Snatch 1×1) Metcon Metcon (Time) 21-15-9 Dead Lifts, 225/155 400m Run