CrossFit
Strength:
Snatch
EMOM 15
Min 1 – 5 * 3 Squat Snatch
Min 6 – 10 * 2 Squat Snatch
Min 11 – 15 * 1 Squat Snatch
Build to a heavy throughout the EMOM
Followed By:
For Time:
5-4-3-2-1 Bar Muscle-Ups
15-12-9-6-3 Box Jump Overs 24/20
20-16-12-8-4 Kettlebell Swings 70/55
Masters RX – 10-8-6-4-2 Chest to Bar pullups, KB 55/36
Phoenix Fit
Strength/Skill:
AMRAP 9
16 Dual KB Deadlifts
12 HR Pushups
8 Double Russian KB Swings
Followed By:
EMOM 27
Min 1 – :50 Row
Min 2 – :50 Bike
Min 3 – :50 Burpees