Main – CrossFit All Levels

Buy In

The Chan warm-up (No Measure)

25 x Side Straddle Hop (jumping jack)

20 x Side Straddle Hop (alt. arm)

4 x Long Lunge Twist (each leg)

6 x Fighter Lunge Squat (each leg)

10 x Speed Skater

5-1 x Modified Inch-worm

10 x Paint the Walls (small, med, large)

10 x Paint the Walls (reverse)

10 x Twist the Towel (each side)

Buy In

Metcon (No Measure)

5 minute AMRAP

15 x DU

10 x Air Squats

5 x Hang Power Snatch (empty bar)

Strength & Power Development

Power Snatch (10 min work up to a daily 1 rep then 75% 6 x1)


Metcon (Time)

3 Rounds

75 Double Unders

50 Air Squats

25 Cal Row (alt.400m run)