Crossfit and 9:15 O lift with Erik:

Warmup:

500 m row or 400 m run

Mobility:

CC/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min alternating EMOM of:

Snatch, 1 hang SS + 1 Snatch Bal

25 DU's

Workout:

Partner
For Time:
1000 m Row
200 Double Unders
100 Bench Press (95/65) RX+(135/95)
100 Power Snatch (75/55) RX+(95/65)
100 Goblet Squats (24/16kg)
200 Double Unders
1000m Row
All reps split between partners.
One works while one rests