Main – CrossFit

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Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup
Stretches: Rib Mobilization, Classic Posterior Chain, Squat Dislocates x 15 reps.

Strength & Skill

Bear Complex (4-3-2-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press


Metcon (Time)


4 Rds for Time of:

10 x Dumbbell Snatch (50# / 30#)

15 x Drop Snatches (75# / 55#)

20 x Toes To Bar

**Focus on speed under the bar with Drop Snatches.

**Dumbbell Snatch L/R= 1 rep.

Cash Out

Banded Hip Abductor Flys (50 reps.)