amyrun2 Becky organizing her body as she transfers her weight for her handstand walks!



Be sure to do your ten minutes of pre-class dynamic flexibility work


1. With empty barbell, ten minutes’ deliberate practice of the 8 positions of the power snatch, and the 5 positions of the barbell thruster.


2."Team CrossFit for Hope"

Three rounds of:

  • AMRAP 2 Burpees
  • AMRAP 2  Power snatch
  • AMRAP 2 Box jump
  • AMRAP 2 Thruster
  • AMRAP 2 Chest to bar Pull-ups
  • One minute rest


LIII: 75/53lbs power snatch and thruster, 24/20” box

LII: 75/53lbs power snatch and thruster, 24/20” box, sub movements and weights as appropriate

LI: three rounds NFT of 10 burpees, 10 muscle snatch, 10 box jumps, 10 thrusters, 10 pull-ups.


This is a “Fight Gone Bad” style workout with two minute rounds. During that rounds, athletes split work at their station as desired. Score is total reps for both athlete. Have fun!