Body Building like a Boss

CROSSFIT

STRENGTH
Bent over row
10-10-10
5-5-5
*Between each working set complete 10 deltoid plate raises

WOD
3 rounds
1 minute thrusters 20kg / 15kg
1 minute double unders
1 minute burpee box jumps
1 minute row (calories)
1 minute rest
*score = total reps

OLY LIFT

1. 5 x 3 snatch deadlift 110-120% 1RM snatch

2. Snatch complex
Find a decent weight with good form
2 hang snatch
1 overhead squat

3. Finisher
For time:
50 snatches 45kg / 30kg
EMOM 3 muscle ups or 5 push-ups
*Once complete – 1 max effort MUs or push-ups