Bring a friend day! Do you have a friend or family member who’s been wanting to try CrossFit? Bring them with you this Saturday at 8:30 or 9:30 to try a free class!

Warm-Up

3 Sets:

125 Meter Row
10 PVC Pass Throughs
10 Goblet Halo Squats
10 Ring Rows

Strength/Skill

3 Sets:

High Hang Snatch x 3 Reps

Then,

3 Sets:

Hang Snatch, Below Knee x 3 Reps

Then,

3 Sets:

Snatch x 3 Reps

• Start light and build as you progress through each set/position

WOD

6 Minute AMRAP:

Burpee Box Step-Overs 45/25 20″ Box