Saturday

CrossFit Intro 7:00am
Strength/ Skill:
Back squat 5x5
Working perfect technique to load.

WoD.
10 Minutes
12 Thrusters mod/ light
12 Hang power cleans
100m Run


-CrossFit Performance 8:00am- 

Floor Press

4x12
Superset
Upright Row
4x12

Pairs
Speed work
Shotgun style turns racing
-6 power clean 155/105
-8 s2oh
-6 burpee to bar
-5/2 muscle up

work rest 1:1 4 rounds
DB Curcuit x3
SA Row 12
Arnold Press 8
Banded KB swing 12

-CrossFit Health 9:00am- 
Test: Snatch
8 light
6 light mod
4 mod
2 mod heavy
2 heavy
test

Wod.
Pairs
AmRap in 5 minutes
1 full round each
3 deadlift
1 power clean
2 front squat
1 shoulder to over head
Rest 5 minutes
5 Minute amRap
9 Wall Balls
9 Burpee o Partner (hover)