“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit
Primer: EMOM x 6 – PVC or Empty Barbell
2 Muscle Snatches + 2 Overhead Squat + 2 Snatch Balance + 2 Hang Squat Snatch
Strength: 5 x 1 Squat Snatch + 2 Overhead Squats
WOD: Bambi – 21-15-9
Deadlifts @ 225/155
Overhead Squats @ 135/95
Time Cap 7 minutes. Use 2 Separate Barbells. 2 Heats Bonus: ROMWOD
Performance: DL @ 225/155 | OHS @ 95/65
Fitness: DL @ 185/125 | OHS @ 75/55
Fit Light: DL @ 135/95 | OHS @ 45/35
Bonus: ROMWOD | 30 Min Assault Bike | 0-10 Easy, 10-20 Moderate, 20-30 Easy |