Monday

Main – CrossFit

Warm-up #1 (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then
4 Rounds
: 15 Plank
: 15 Plank L
: 15 Plank R
: 15 Superman

Metcon (Time)

10 Rounds
1 Snatch
5- Pull-ups
10- Push-ups
15- Air squat

Snatch (10 x 1)

Score snatch weight from workout here

L-2 Extra credit

Overhead Squat
2-2-2-2-2
New set every 2:00

L-2 Extra credit

Split Jerk
1-1-1-1-1-1-1
New set every 2:00