CFT – CrossFit
10 Banded Good Morning
8 Squat Thoracic Rot./Side
8 Lateral Box Step-Ups/Side
Perform as unbroken sets with a double overhand grip. Increase or maintain weight throughout each set.
20 Box Jump-Step Down 24/20
10 Power Snatch 115/85
Box Jump→Step Up
Power Snatch→Hang Power Snatch→Hang Dumbbell Snatch
Run→Reduce Distance→2:00 Row/Bike
Your pace should increase each round. Start off reserved in the first round guaging how you feel, and speed up as the workout goes on.