CrossFit – Wed, Sep 24
warm up
Snatch + Overhead Squat (Weight)
Every 1:15 minutes (3 sets of):
1 Snatch + 3 Overhead Squats @ 65%
Followed by…
Every 1:15 minutes (3 sets of):
1 Snatch + 2 Overhead Squats @ 75%
Followed by…
Every 1:15 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 80%
METCON (Time)
Ten rounds for time of:
15 Wall Ball Shots (20/14lbs to 10′)
12 Alternating Dumbbell Snatches (50/35lbs)
9/7 Calorie Row
Goal = <20 minutes
Cap = 23 Minutes
3 SETS
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Squats
10 Jumping Air Squats