WOD

CrossFit:

Strength:

In 15 Minutes work up to a heavy complex:
Snatch + Hang Snatch + TNG Snatch

Followed by:

For Time:
20/15 Cal Row
20 Squat Snatches at 135/95
20/15 Cal Row
30 Front Rack Lunges at 135/95
20/15 Cal Row
30 HSPU

Time Cap: 15 Minutes

RX+: 155/105
Masters RX: 115/80

Phoenix Fit:

Skill:

Five sets for max reps of:
45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Double Under Practice
Rest 45 seconds

Followed by:

2 sets
2 Rounds For Time:
10M Shuttle Sprint
50 Single Unders (30 Double Unders)
300M Row

Rest 2:00 between sets
*Each “set” is 2 rounds of the work. Then rest 2:00 and repeat 2 rounds