Main – CrossFit
M-1: 2k Row (Time)
Max Effort 2k Row
M-2: 3 x 3 sn + oh (Build over sets ; focus is speed and lockout)
3 power snatch + 3 OHS
Competition WOD
C-1: Metcon (No Measure)
Treat today as a recovery / light day
Row 500m x 8 ; rest 1 b/t
C-2: Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU