| Warmup 3 rounds of: 5 stepups/leg 5 box jumps 100 flutter kicks |
| Strength Hip Thrust– 5 sets on the 2:00 start. If you can’t keep moving for your allotted time, hold the top for the rest of the time no equipment: 1:00 straight (if you can’t keep moving, hold the top) kb/db- :50 straight (if you can’t keep moving, hold the top) barbell-:40 straight |
| CrossFit Workout 16:00 AMRAP 16 stepups 16 reverse crunches 16 box jump overs/tuck jump No weight. Everyone does this one today. |
| Extra Work 10 sets of 2 on the :90 start: High hang power snatch at 50-60% of your max snatch. Move FAST. Then: 8 Sets of 3 on the 2:00 start of: Weighted chin up or supinated bentover row. Get heavy! |
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