“..The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” Bob Marley

CrossFit All Levels

Strength:

Snatch

4×2 (heavy w/ 8 second pause between reps)

Conditioning

5 min cap

(RPE=90%VH)

10x Barrier Burpees

-then

Wallballs

Front Squats @ 95/65

21-15-9

(1 Burpee penalty for every rep under)

-rest 2 min

5 min cap

(RPE=90%VH)

21x Pull ups

6x Bear crawls (east to west)

15x Pull ups

4x Bear Crawls

9x Pull ups

2x Bear Crawls

(1 Burpee penalty for every rep under)

-Rest 2 min

Pay up Burpees

Masters

Skills:

Knee-ups/Knees to Elbows/Toes-to-Bar
Push Press 5 x 5

WOD:
EMOTM for 5 minutes – 5x press, 5 burpees; rest four minutes and the EMOTM for 5 minutes – 5 squats, 5 step-ups