Warm Up

Official CrossFit Warm-Up (3rds of 5-7 reps) 

• Samson stretch (30 secs each leg)
• Overhead Squat
• Sit-Ups
• Back Extension
• Pull-ups
• Dips

Skills

Review

• Overhead Squat
• Snatch Balance

  New Skills

• Snatch Progression
• Burgener warm-up

Team WOD  (Teams of 2 or teams of 3) 

• 100/150 Double Unders or Fast Singles
• 40/60 Med-Ball Sit-ups (partner)
• 40/60  Med-Ball Cleans
• 40/60 Med Ball Squat & chest pass
• 100/150 Double Unders or Fast Singles

A/P

Bench Press (5x5x5)