CrossFit

Warm-up
Coaches Pick warm up
Coaches Pick Warm up

Pick warm up off white baord
1,2,3,4,5

Weightlifting
Shoulder Press (3×4)
Work up to 80%+5# and perform 3 sets at that weight
Power Snatch (3×4)
work up to 80%+5# and perform 3 sets at that weight

Metcon
Metcon
15 Min AMRAP:
30 Cal Row
20 weighted sit ups 50/35
15 strict ring dip

30/26 cal row
25/20 cal ski
21/15 Bike

Competitors do 20 GHD sit ups (14# Ball held at chest)