CrossFit times: 6:15 am, 7:15 am, 9:30 am, 12:30 pm, 4:00 pm, 5:00 pm, 6:00 pm, 7:00 pm, 8:00 pm

1) Snatch

Starting at 50% of 1RM add approx 2.5-5kg each time until you find a heavy triple then drop it down to 50% again and do the same for a heavy double

2) 9-6-3 Snatch
30-20-10 Bar Over Burpees

(Use 90% of the weight achieved in your heavy triple for your snatch weight)

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