Warm-up:
Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)
Weightlifting:
Hang Power Snatch: Find 1RM
DE Upper:
Speed Bench (Bands Down): 40%x3x10
MetCon:
3 RFT:
Pullup
Reverse Lunge
AB Circuit
Post time to comments:
SPD CrossFit 
Weiggtlifting:
Hang Snatch: Find 1RM
105#
DE Upper:
Speed Bench (Bands Down): 40%x3x10
75#
MetCon:
3 RFT:
6 Pullup
10 Reverse Lunge @125#
AB Circuit (20 Hover + 20 V-Up + 15 Bicycle)
Post time to comments:
10:24 minutes