News:
The Crossfit Games Season is upon us! For many of you, this will be your first exposure to the Crossfit Open in our gym. No matter what your experience level, we want to see you get involved. If you’re curious about how the Open works and how it will be run in the gym, click here.

Warm-Up
Snatch Warm-Up+ Mobility

Skills
EMOM for 8 Minutes
2 Tempo snatch (3 seconds from floor to knee)
then..
10 minutes to work up to
Heavy single- Snatch

Conditioning
3 Rounds:
30 Wallballs (20/14, Females to 9' Target)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24"/20")
30 Shoulder To Overhead (75/55)
30/21 Calorie Row
Rest 1:00 between rounds.
17 Minute Cap