0845 Weightlifting
1) Snatch, 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with one miss allowed.
2) Jerk, 1RM Paused 3 seconds in dip and catch, then 80% for two (singles) not paused.
1000 CrossFit
Teams of 3, OPWAAT, for time:
- 100 Calorie Row
- 75 Ring Dips (scale hand release push ups)
- 75 Kettlebell Swings (70/53)
- 100 Burpees (5 burpee minimum before alternating)
- 75 Kettlebell Swings
- 75 Ring Dips
- 100 Calorie Row