Main – CrossFit

Weightlifting

Metcon (Weight)

EMOM 12 Minutes, Snatch 70-85%

Odd: 3 Snatch Pulls

Even: Snatch + Hang Snatch

Metcon

Metcon (Time)

4 Rounds (135/95)

5 Hang Cleans

10 Front Rack Lunges

5 Push Press

*** 200m Penalty for dropping weight ***

Rx+

@(155/115)

12 min cap

*From 7/17/14