CrossFit
Strength
5 SETS
1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch
Metcon
AMRAP x 15 MINUTES
20 Alt. DB Snatch (50/35)|(35/20)
20 Single DB Suitcase Lunge*
250/200m Row
Spark
Metcon
5 RFT
20 DBL DB Deadlifts #50/35
20 Box Jumps (24/20)
20 Pull-Ups
Finisher
3 RDS for Quality
30 Russian Twists
15 Slow Weighted Sit Ups