*CrossFit Health


a) Snatch (yes full snatch)

2x3 BB/ Light

3x2 mod

b) 3Rft For time: Cap 4mins

15 Toes to bar

15 Thrusters 65/45

c) 3Rft For time: Cap 4mins

15 Box Jump

15 Hang Power Snatch 65/45

d) 5minutes

Feet up wall lay on your back.

*CrossFit Performance


a) 4x400m Run

Rest is 1:1

b) Power Clean

5x3 build to 3rm TNG ALL !!

c) Amrap in 15minutes

40 Double Unders

12 Chest to Bar Pullups

24 Push Ups