Main – CrossFit

Weightlifting

Power Snatch (EMOM for 10min: 2 Snatches)

Metcon

Metcon (Time)

4 RFT
400m Run
35ft Front Rack Walking Lunge, 135/95

Extra work if you want an after WOD

Metcon (No Measure)

3 Rounds
Minute 1: Sprint 50 Meters
Minute 2: Sprint 100 Meters
Minute 3: Rest