CrossFit

Strength

1) Snatch: Heavy 1 in 12 sets. Rest 90s.

– Goal is to hit 90% of 1RM if known

– Any style snatch is acceptable today

– Intermediate moderate set of 1

– Beginner – technique work for 10-12 sets

Metcon

“Open Style”

AMRAP 7:

3 Power Snatch (95, 65)

3 Overhead Squats (95, 65)

30 Double Unders

AMRAP 30 with Partner

Spark

BUY IN: 2000 Meter Row, Than AMRAP

30 T2B

40 Ring Rows

50 Plate G20 45/25

60 Walking Lunges

100 Ab Mat Sit-Ups