CrossFit

Warmup

2 rounds
Hip Circle Glute Activation
10 Russian KB Swings
5 Goblet Squats

Strength

Back Squat
3×3 @87.5%

WOD

AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20″
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12″ Jumps to Plates
Intermediate: 85/60#
Advanced: Rx

Focus on pacing for today’s workout. Think about how many rounds you expect to complete and pick an appropriate pace at the beginning so you don’t burn out!

Competitor Extra

Handstand Hold
Nose and Toes OR Freestanding
8 Rounds
:30 On :30 Off

QuickFit

5 rounds
AMRAP 3
30 Heavy Jump Rope Buy In or 60 Single Unders
then AMRAP
6 Plate Ground to Overhead
8 Steps Overhead Plate Lunge
10 Frog Kicks

Rest 1:00