CrossFit

Strength/Olympic Weightlifting

Power Snatch
EMOM 8
3 Power Snatch
Advanced: Touch & Go

WOD

5 RFT
15 Deadlifts, 225/155
15 Toes to Bar
Rest 1:00

Beginner: 10 Deadlifts @ 135/95; 15 Hanging Knee Raise
Intermediate: 12 Deadlifts @ 185/125; 7-10 Toes to Bar
Advanced: 12 Deadlifts @ 225/155; Rx
Competitor: Rx

QuickFit

2 Rounds
2 Minute Row (Calories)
1 Minute Step-ups
1 Minute Push-ups
Rest 1:00 each round
2 Minute Ski (Calories)
1 Minute Air Squats
1 Minute Dumbbell Snatch
Rest 1:00 each round