CROSSFIT
SKILL
Pistol Skill/Warm Up
1:30 KB/Ankle Stretch, per side
16 Cossack Squats
24 Pistol Negatives, 12 per leg (Standing on
box)


METCON
For Time
25′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs
60 Pistols

BARBELL
Snatch Balance + Over Head Squat + Reset Snatch
Start @ 65% Of Snatch 8 Sets To Build