“CrossFit”

WU-(10:00)
4:00 – 100m Shuttles on 10 sec rest, or Row/AD 20 sec easy + 20 sec extra easy
+
3 sets, 6-8 reps each:
Spider Man Lunges
Sn RDL
OHS
Hang Sn

A. Hang Power Snatch + Hang Snatch, every 45sec x 12

B. “Haiyan”

RX
Buy In: 30 Front Squats (155/105)
Then
9-6-3
Shoulder to Overhead (155/105)
Bar Muscle Ups

Intermediate
Buy In: 30 Front Squats (135/95)
Then
9-6-3
Shoulder to Overhead (135/95)
Chest to Bar Pull ups

Scaled
Buy In: 30 Front Squats (95/65)
Then
9-6-3
Shoulder to Overhead (95/65)
Pull Ups 

December 5
“CrossFit”
December 7
“CrossFit”