Main – CrossFit

Warm-up

Warm-Up as needed

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
10:00 Time Cap
Depending on how your feeling, you could scale by dropping reps to; 7-5-3, or 5-3-1. C2B can be subbed for MU. And weight should be about 60% of Max

2): Metcon (8 Rounds for distance)

500m Row @ 2k pace; rest 1:40 x 4 sets
——————–Rest 5:00————————-
500m Row @ 2k pace; rest 1:40 x 4 sets