CrossFit
Skill
1) 15 Minutes to Establish a 1RM Snatch

2) 15 Minutes to Establish a 1RM Clean & Jerk

Conditioning (Chipper)
70 Double Unders
50 Kettlebell Overhead Lunges (25 each arm)
30 Toes to Bar
10 Handstand Push Ups

15 minute cap.


Strength & Conditioning
Strength
1) 15 Minutes to Establish a 1RM Push Press

2) 15 Minutes to Establish a 1RM Front Squat

Conditioning (Chipper)
100 Single Unders
50 Kettlebell Overhead Lunges (25 each arm)
30 Abmat Sit Ups
10 Ring Push Ups

15 minute cap.