Warm-Up

• 800 m Run
• 10 Reverse Burpees

Strength & Skill

• Power Snatch

WOD: “Hope”
http://hope.crossfit.com/

Three rounds of:

• Burpees
• 75 pound Power snatch
• Box jump, 24″ box
• 75 pound Thruster
• Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.