Wednesday- Hot Air

CrossFit

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 

PERFORMANCE (115/85)
FITNESS (95/65)

Barbell Club

On the Minute x 5:
Minute #1 - 2 Hang Squat Snatch
Minute #2 - 2 Hang Squat Snatch
Minute #3 - 2 Hang Squat Snatch
Minute #4 -1 Hang Squat Snatch
Minute #5 -1 Hang Squat Snatch
Rest 1:00
On the Minute x 5:
1 Hang Squat Snatch, building in load.

Establish Heavy Triple
OH Squat (from rack)