Pre-Session Weightlifting

Max complex:

1 Power Clean +

2 Front Squats +

3 Push Jerks

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Front Squat @ 10 second hold

4 x 3 @ increasing loads

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CrossFit W.O.D.

Single Leg Box Jump R then L 4 x 2 @ 24 / 20

Seated Box Jump 6 x 2 @ 30 / 24 (with Weight Vest @ 20 / 14 )

Kneeling Jumping Power Cleans 4 x 2

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12:00 AMRAP

8 of each, then 4 of each, then 8, then 4 … and so on

Front Squats @ 165 / 100

Plyo Push-ups

Thrusters @ 165 / 100

Jumping Satan Lunes (R + L = 2)