Rowing

1000m repeats X 5
rest precisely 3 minutes

Strength:

Hang Power Snatch:

5-3-3-3-2-1-1

-These sets include Warm Up
-All sets should be good form and go up to about 90% of PR

OverHead Squat:

Work up to 1RM

WOD:

3 Rounds:

7 muscle ups
21 Dumbbell thrusters 35lbs
rest 2 min

-if cant do muscle ups do 7 strict pullups and 10 dips
-should be a sprint when doing work

CrossFit Mean Streets
Downtown LA

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