Cody T. performing muscle ups.
Cody T. performing muscle ups.

CrossFit

Hang Snatch, 2rx7s

then:

10 min AMRAP:
10 Snatches, 95/65
10 Push Ups
10 Flutter Kicks (4 count)

Wilmington Weightlifting Club

(A)
Snatch Balance: Work up to a heavy triple
Jerk Balance: Work up to a heavy triple
Snatch Pulls: 85% x 5 x 5

(B)
Shoulder Press: 8-10 x 3
Reverse Hyper: 12-15 x 3
GHD Sit Ups: 15 x 3

(C)
AMRAP in 5 minutes
5 Get Down Get ups
Knees to Elbows