Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m row, RDL, good morning, snatch grip behind neck press (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 behind the neck presses

warmup – power snatch tech work (No Measure)

Power Snatch (EMOM 8 min – 1 Pwr Sntch + 1 Hang PS)

perform within the minute

Metcon (Time)


OHS (95/65)

Bar over burpess
**20 min cap, scale accordingly**