Monday

CrossFit:

Skill: EOM for 12 minutes perform the following complex:

1 Muscle Snatch
2 Power Snatch
3 Squat Snatch

*add weight each set and finish as heavy as possible, but don’t fail

WOD: “Diane”

21-15-9 reps for time of:

Deadlift, 225/155 pounds
Handstand Push-ups

*this WOD has a 12 minute time cap

BaseFit:

WOD: 3 rounds for Reps of:

1 minute Medball Thruster
1 minute SDHP with KB
1 minute Jumping Lunges
1 minute Push-ups
1 minute Row (calories)
1 minute Rest

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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