Main – CrossFit
Warm-up
Snatch Warm-up (B) (No Measure)
5 High Hang Muscle Snatch
5 Snatch Balance
5 Drop Snatch
5 High Hang Snatch
5 Hang Snatch
5 1st Pulls
5 Snatch
Weightlifting
A): Snatch (12:00 – 1RM)
*No more than 3 misses
B): Back Squat (1-1-1-1-1-1-1; rest 2:00)
Hit a set every 1:30.
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%
Metcon
50 HSPU For Time (Time)
For Time:
50 HSPU
Skill
Every :90
A1) Swing 10-10-10-10-10 [HVY]
A2) Rope Climb 1-1-1-1-1