3 minutes of z1 effort
3-5 minutes of mobility work
3-5 minutes of workout prep
100m Run
Waiters walk to suit lunges
Double under Practice

A. Skill work Power snatch- 10 Minutes


Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

This is a national CrossFit workout. All the proceeds for this workout go to helping find cures for children’s illnesses. This is an amazing fundraiser and is near and dear to all of our hearts. Go to the main site (www.crossfit.com) for more details.