Strength
3×3 Snatch 75%
Conditioning
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats 165/110#
10 Burpees
Core
3 Rounds
40 seconds on 20 seconds rest
Crunches
Bicycle Crunches
Hanging Knee Raises
No Pushup Burpees
Compare times here:
http://www.crossfitbigrock.com/2015/11/page/2/
Sweat Class
EMOM x 20
1- Pull-ups
2- Goblet Squats
3- Burpees
4- Bike
:45 seconds work :15 seconds to move to next station
