Main – CROSSFIT
8 minute skill workshop:
EMOM x 10 minutes
*Start light and increase weight each round if comfortable
1 Snatch balance with 2 second pause in bottom position
*Start with 50% of your 1-RM OHS and increase as needed each round.
Metcon (5 Rounds for reps)
Every 3 minutes for 15 minutes (5 rounds total):
1 set max rep thrusters
*If you get less than 15 reps then take 10lbs off for your next round.