9* CROSSFIT PROGRAM FOR BEGINNER

Day 1
Weightlifting: 
Power snatch + hang snatch, build to max, 20 minute time limit

Conditioning: 
10-8-6-4-2 reps for time: Power clean 185#/Chest-to-Bar pullups

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Day 2
Strength:
Paused front squat 3RM, 20 minute time limit

Conditioning: 
AMRAP 12 minute: 4 muscle-ups/8 handstand pushups/12 toes-to-bar

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Day 3
Weightlifting: 
Rack Jerk 80%x3x5 (80% of best C&J)

Conditioning:
For time: 75 kettlebell swings, 24kg/Run 1 mile/75 step-ups, 24kg, 24” box