CrossFit Class 3-9-16

Fitness	Performance
5 RNFT	Snatch Pull 100%/3×5
6 Deadlift 3012 tempo	Clean Pull 100%/3×5
30 Second Handstand Hold	Front Squat 60%/5, 70%/4, 80%/3, 85%/2, 90%/1

11 Minute AMRAP of:	11 Minute AMRAP of:
5 Power Snatch 61kg/43kg	5 Power Snatch 61kg/43kg
10 Strict Pull Ups	10 Strict Pull ups
20 Sit Ups	20 Sit ups

Extra:	4×500 Meter Row
4×500 Meter Row	Weighted Plank for 45 seconds in between
Weighted Plank for 45 seconds in between

Fitness