Main – CrossFit
M-1: Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
This ia a “fight gone bad” format
Complete all 5 sets then rest 1 min
Repeat for 3 rounds
Score = total reps
Competition WOD
C-1: EMOM 20 of HSPU/Bar MU (If 7 is easy ; add up to 3 reps ; max 10)
Alt sets of 7 HSPU / 3 bar MU
C-2: Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest