A. Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Squat Snatch
Build from 65-70% to today’s heavy complex.
B. 4 Rounds of:
600 Meter Run
20 Burpee Box Jump Over
10 Pistols, Total
N. For time:
1 Mile Run
2K Row
1 Mile Run
Bonus Work:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed
720-231-7834
roberto@crossfitterranova.com
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