Great job to all the athletes who competed in Rise of the South this weekend at Crossfit Boro. HPA had a great showing.
Today we honor the men and women who lost their lives in the terrible events that occured on 9/11/01. Always Remember.
MOD: 3 Position (Hip, Knee, and Floor) Power snatch
This is a complex. Perform the high hang, then the low hang, then from the floor snatch without the bar touching leaving your hands. You will have 15 minutes to work up to a heavy complex. The expectation is that you get in at least 7 good attempts.
Form over weight on this movement.
WOD: "The two towers"
110 Step-ups partner hold plank
110 Step-ups partner holds hang from the pull-up bar