Main – CrossFit

Weightlifting

Metcon (Weight)

EMOM 5 Min

2 Power Snatch @ 70%

rest 1 min and build to 85-90%

Metcon (4 Rounds for weight)

Every 90 seconds, 4 rounds

1 Snatch 85-90%
Record Successful lifts and weight. If you miss, you can drop weight and try again.

Metcon

Metcon (AMRAP – Reps)

Groups of three

AMRAP 18 min

P1: 250 m row

P2: Thrusters (95/65)

P3: KB Swing (53/35)
All three moving at once. Rotate whenever P1 finishes 250m row. Record total reps Thrusters+Swings. Any reps after rower calls “DONE” do not count. You will be competing in your group of three.