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Saturday March 21, 2015

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CrossFit
Overhead Squat or Front Squat
3-3-3-3-3

For time:
50-35-20
wallball
30-20-10
Chest to bar pull up or pull up or ring row

Scale reps or movement accordingly, sets should be no more than two sets

Weightlifting
Full Snatch + Overhead Squat
[1+2] 80% 3reps X5

Hang Squat Snatch
work to a heavy single

if times remains
Snatch Pull
100% of todays 1RM 3reps X5

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