Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90 seconds on machine or 400m run
3 wall walks
15 empty barbell OHS
Metcon
Metcon (Time)
20 snatches @ 70% 1RM of power snatch
Rest 3:00
15 snatches @ 75%
Rest 3:00
10 snatches @ 80%
Snatches can be power, squat, or a mix of both
List weights used in comments
Metcon (Time)
4 RFT
500/450m row
21 dumbbell deadlifts 75s/55s
Leave a reply