Main – CrossFit

Weightlifting

Power Snatch (Work up to 1 RM)

Metcon

“Squating Elizabeth” (Time)

21-15-9:
Squat Cleans, 135/95
Ring Dips
Rest 3-4 hours before next WOD

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
If you can do two WODs today take 3-4 hours between WODs. If you can only do one then pick which one you want to do. If you are doing both WODs then skip the strength