.

Pre WOD/Skill Work
Back Squat
2 Sets X 8 Reps
2 Sets X 6 Reps
2 Sets X 4 Reps
2 Sets X 2 Reps



WOD: "CrossFit For Hope"
3 Rounds,
Burpees
Power Snatch 75#
Box Jumps 24#
Thrusters 75#
Chest 2 Bar Pull Ups

One minute on at each station for a total of 5 minutes of work. And then one minute of rest. Repeat for 3 rounds for a total of 17 minutes. The score is your total rep count at the end of all 3 rounds. This is the same format as Fight Gone Bad.