Snatch, then Run and TTB

Main – CrossFit

Skill

:30 Bridge Hold
http://www.youtube.com/watch?v=HBtLG9VzeK0
3x:20 Hollow Hold on bar (or inverted hollow hold on bar)
http://www.youtube.com/watch?v=WV09mUKGD4U
3×5 Feet in Rings Bar MU Drill (optional)
http://vimeo.com/97851641

Weightlifting

Hang Snatch (5×1)

15 minutes for a 5×1 Hang Snatch from the top of the knee (perfect reps as heavy as possible)

Metcon

Metcon (Time)

Run 1200m
25 TTB
Run 800m
20 TTB
Run 400m
15 TTB