• Trigger/Warm-up/Mobilise/Activate

  • Snatch Balance
  • *3-3-3-3-3 (65% of your 1 RM on Snatch across all sets)

  • then…

  • Benchmark Girl WOD “Nancy” – Complete 5 Rounds of the following for time:
  • * 400 meter run
  • * 15 OHS (25 kg / 43 kg)
  • Score = Time (Record your score that the back of your books!)

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – CrossFit East London Bar Muscle-up workshop – Saturday.