CrossFit

“Southie Shuffle”

For time:

400m Run

21 Power Snatches (115,75)

300m Run

21 Burpees

200m Medball Run (20, 14)

Rest 2 Minutes

400m Run

15 Power Snatches

300m Run

15 Burpees

200m Medball Run (20, 14)

Rest 2 Minutes

400m Run

9 Power Snatches

300m Run

9 Burpees

200m Medball Run (20, 14)

Spark

Strength:

AMRAP 9

L-Sit Hold x 20 seconds

Handstand Hold x 30-45 seconds

Hollow Rocks x 20

Metcon: E2MO2M (Every 2 minutes) – 16:00 Total  

25 Air Squats + 30 Double Unders

200 Meter MB Run 20/14

L3: Double Under Attempts, 45/30

L2: Singles x 2, 14/10

L1: Singles x 1, 15 Air Squats, 10/8 (100 Meters)