12/16/2014
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12/17/2014

Main – CrossFit

Weightlifting

Front Squat (6×2-3 @ 67%)

Metcon

Metcon (8 Rounds for weight)

EMOM 16

Odd: Power Snatch + Hang Power Snatch

Even: Snatch (RX+ add Snatch Balance)

70-85%
You can build throughout the EMOM. If you miss 2 lifts in a row on either part, drop 5-10%. Record weight for each “round” (Odd+even = 1 round for scoring purposes)

Optional Accessory Work

Metcon (Time)

500 Double Unders (RX+)

300 Double Unders (RX)

500 Singles (MOD)

15 minute cap

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