crossfitnine7

barbell complex (15-min) 2 snatch1 hang snatch1 ohs for time

push press 2 x 10 : light2 x 8 :

3 rounds w/partner 20 pull ups10 snatch 16 chest to

barbell complex (15-min) 3 cleans2 front squats 1 jerk for

tempo deadlift - 3 seconds up/3 seconds down 3 x

ohs 3 x 10 : light (pause @ bottom) 5

We will be de loading for the next couple of

"Murph"

30-min amrap 400m run20 plate ground to over head20 sit

for time w/partner 2000m row200 kb swings1-mile run (alternated 200m)