WHAT IS CROSSFIT?
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NO SOLICITING OF ANY KIND
Snatch balance / snatch drills with PVC pipe
1) 3 Snatch pulls @ 90-100% (5 for newer lifters if weights are lighter working on tech)
2) 5 Pressing snatch balance – build each set, flexibility will play a big role in this exercise (sub for OHS if needed)
10 Back Squats (heavy but unbroken each round – from rack)
20 Handstand Pushups (scale to 10-15 to keep intensity high)
30 Cal Row
Rest 2 mins (keep yourself *legs* moving during rest)
*Subtract 4 mins rest from time*
Crossover Iron Scap
Couch stretch 2 x 2 mins per side