In CrossFit Daily Workout

8am – Olympic Weightlifting

Hang Snatch (full squat)

1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 3 @ 80%

Hang Clean & Jerk (full squat) 

1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 3 @ 80%

9am – free workout

Teams of 4…

10-min AMRAP of: 

15 KB Goblet Squats
5 Dive-bomber push-ups
15 KBS
As a team, run 100 m, pick up object and bring back to your team’s pile. 

Note: Everyone on the team goes at once…everyone is moving!

10am – Intermediate/Advanced

A.

21-15-9 reps for time of:

Body-weight bench presses
Bar muscle-ups 

*15-min cap

B.

EMOM for 10 mins of:

3 Thrusters — heaviest possible