CrossFit

Olympic Weightlifting/Strength

Power Snatch
Every :45 for 8 rounds (6 minutes)
2 Power Snatch, heavier than last week
Beginner & Intermediate: Drop and reset between reps
Advanced: Touch & Go

WOD

EMOM 12
A) Bike 15/10 Cal
B) Row 15/10 Cal
C) 50 Double Unders

Beginner: 12/8 Cal; 5 sets of 10 single unders + 1 DU attempt
Intermediate: Rx; 25 Double Unders
Advanced: Rx

QuickFit

Every 4 minutes for 16 minutes complete:

200m Run
20 Double Kettlebell Deadlifts with 10m Farmers Carry after every 10 reps
25 Sit-ups
Flutter Kicks until 3:30