Saturday February 28th

If its raining hard in the morning we will do an old school saturday endurance.
8am Hyrox
40 Minute Amrap
*all runs are together
800M Run
1200 Meter row
800m Run
1200 M ski
800m Run
**400m Farmer Carry
800m run together
100M burpee broad jump

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9am CrossFit
Warm up- Coaches choice
5 Rounds for time with a 35 minute cap
Run 400
15 Kb swings
15 Burpees
20 ab mat sit ups

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Weightlifting 9am
Hang Snatch – Every 2:30x5 sets - 3 reps @ 75%
Snatch Every 3:00x6 sets- 3 reps@ 75–80%
Overhead Squat Every 2:00x5sets, 4 reps @ 70–75% snatch (this is meant to be 2 minutes, not 3, get after it!)
Snatch Pull – 4×3 @ 100–110% (finish all 3 sets in 8 minutes
Back Squat – 4×4 @ 75% (every 2:00, meant to be a little quicker) 
Accessory: Bulgarian Split Squat 3×8/side, Back Extension 3×15
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