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Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. 3 sets
A1. Deadlift x 4-6 reps, rest 60s
A2. Hollow holds x30s, rest 60s
B. “Petranek Fitness Test!”
For Time, complete:
500m Row
40 x Air Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

C. For max reps:
3 Minutes of Assault Bike (for calories)
Classic:
A. Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 reps

B. “Petranek Fitness Test!”
For Time, complete:
500m Row
40 x Air Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

*Compare to May 13, 2016*

C. For max reps:
3 Minutes of Assault Bike (for calories)

D. Mobility of choice