Every 3 minutes

5 Back Squat (70%)

10 Hip Thruster (AHAP)

5 Rounds


” CrossFit For Hope “

Three rounds of:


Power Snatch (35/20)

Box Jump

Thruster (35/25)

Chest to Bar Pull Up

“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.

Score is total reps.