Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

200m run + 200m row

then Hang Snatch tech work

Snatch DL, H. Sqt Snatch, Below Knee Sqt Snatch complex (12 minute to build to complex, cannot drop bar)

Metcon (No Measure)

**perform outdoors, weather permitting**

every 3 minutes x 6 rounds

run 400m

3 power snatch (115/75)

3 squat snatch (115/75)

**weight should be something you’re capable of doing UB, work should take no more than 2:30 every round