All Levels - Weightlifting:

 

A. 15 min. Snatch technique work

 

B. Work up to a heavy set of two squat snatches

 

 

Advanced Class:

 

A. 10 min. Snatch technique warm-up

 

B. Work up to a heavy set of two squat snatches

 

C. CrossFit Lift off workout:

AMRAP 15 min.:

25 Pull-ups

50 cal. Row

100 OHS's 45/35 lbs

50 Box jumps

25 Pull-ups

 

*** Compare your score to those on the Lift off leaderboard. ***

 

D. 200 m. KB front rack carry

D.