Skill – Snatch
metcon:
4 Rounds for time (5 rounds if you’re feeling particulary awesome)
500m row
10 pullups
15 back extensions w/25#
20 situps
25 boxjumps
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MSFC Crossfit 
what is the height on the box jumps?
24″
We did 3 rounds. Took longer than we thought. Tougher on the back too. ~30 min.
Cool down jog on the treadmills.
3 rounds: ~30:00 ish
treadmill cool down
10 rounds of….
1. Stairs up 10 decks
2. 10 push ups
3. Stairs a down 10 decks
About 35 minutes. About 15-20 stairs per deck