THURSDAY APRIL 7, 2016

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CrossFit M3 – CrossFit

Warm-up

2RNFT

300m row

15 thrusters (empty bar)

Coach-led stretch

Weightlifting

Thruster (3-3-3-3-3)

From the ground (i.e. 1 squat clean thruster + 2 thrusters)

Metcon

Metcon (AMRAP – Reps)

TABATA wall ball shots

– one minute rest –

TABATA toes to bar

– one minute rest –

TABATA one arm DB snatch

TABATA is 8 rounds of:

20 secs of work (as many reps as possible)

10 sec rest

Your score is lowest round of wall ball shots + lowest round of TTB + lowest round of DB snatch.