Monday

CrossFit and Fearless – CrossFIT

Warm-up (No Measure)

Snatch Warm Up Every 90s

1×3 @55%

1×3 @60%

1×3 @65%

Snatch (5×3 @70-75% Every 90s)

continue with the clock from your warm up

RAT (5 Rounds for time)

5 Rounds Scored Individually

5 Power Cleans @ 75% of 1RM

7 Lateral Burpees over bar

9 Toes to Bar

Rest 2min Between Rounds
These should be all out efforts. Singles are ok on the power clean but you need to have a quick set up.

Metcon (No Measure)

Optional Extra Credit

4 Rounds

10 Strict Pull Ups

30 Sit Ups

Run to Radam
Take your time with the pull ups, go unbroken on the sit ups, and moderate pace on the run.