Performance:

1) Spend 15 min to work up to a heavy jerk

2) 3 rounds
Run 400m
rest 3 minutes

Competition:

1) Back Squat
In 6 – 8 sets, work up to a heavy single

2) Snatch Balance
2 x 2 @ 75% 1-RM
2 x 2 @ 80% 1-RM

3) 3 rounds
Run 400m
rest 3 minute

Kosi at CrossFit for Hope. Kosi has an MMA fight Friday night at Harrahs Casino in New Orleans! Get your tickets here. Kosi’s athleticism is amazing but what shines is his humility. He serves his country in the US Army. We are proud that he is part of the CFA community. Keep him in your thoughts and prayers as he battles it our Friday night.

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