North Raleigh CrossFit: 02/08/16


Great opportunity to work on your Snatch and Clean and Jerk technique with one of the best lifters and coaches in the country! Spots are for real going quick! Sign up at!


1a) Back Squat
3×10 @ 78%

1b) Unbroken ME STRICT pull-ups, rest 2 min

Note: 1a and 1b are supersets. Complete a set of back squats at 78%, and then go directly into a set of ME strict pull-ups. Rest AFTER the pull-ups


3 rounds:

1:30 ME Burpees
Rest 1:00
1:30 ME KB Snatch (24/16 kg – alternate hands each swing)
Rest 1:00