Complete 3 rounds for time of:

15 Snatches (95/65)

15 Thrusters (95/65)

15 Calorie Assault Bike

Blind PARTNER draw @ 8:50am

14:00 Amrap of:

10 DB Burpee Deadlifts (45/30)

10 Box Jumps (24/20)

10 Wall Balls (20/14) 10'/9'

5:00 REST

Complete 3 rounds for time of:

20 DB one arm snatches (alternating) (45/30)

25 KB Swings (55/35)

30 Calorie Row

35 HR Push Ups

Complete 3 rounds for time of:

7 Muscle Ups

50 Body Squats

1000 Meter Row

STRENGTH DAY

"CrossFit Total"

1 rep Back Squat

1 rep Shoulder Press

1 rep Deadlift

*add all 3 together for total

Complete 3 rounds for time of:

1000 Meter Row

25 GHD Sit ups / SL Sit ups

25 Back Extensions / Good mornings (45/35)