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Strength: 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec.

Strength: Back squat: 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

You've probably seen me during night group sessions, sorry morning kids.

First of all, I am incredibly excited for this opportunity to help all of you reach your crossfit goals.

Strength: 7X1 First Pull + Hang Clean – heaviest possible, rest 60 sec.

3 ARE UP! Due to equipment (lacking Rx medicine balls), 5 men and 5 women need to go in each heat.