Main – CrossFit
1: Shoulder Warm Up (No Measure)
300 meter row
10 m butt kickers
10 m high knees
10 m toy soldier
15 PVC passovers
15 Push-ups
Banded shoulder mobility
2: Metcon (10 Rounds for weight)
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
*** you must perform at least 4 sets as a squat snatch (receiving the bar in full squat)
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders