CrossFit – Fri, May 1
Warm Up (Checkmark)
9 EMOM
-10 Wall balls (10 lbs)
-20 Sec Hand Stand Hold
-10 Sit ups
Overhead Squat + Snatch Balance (Weight)
Every 1:00 minute:
Set 1- 1 reps @55% Snatch
Set 2- 1 reps @65% Snatch
Set 3- 1 reps @70% Snatch
Set 4- 1 reps @65% Snatch
Set 5- 1 reps @75% Snatch
Set 6- 1 reps @80% Snatch
Score last weight
METCON (Time)
For time:
200-meter run
30 pull-ups
30 hand-release push-ups
4 deadlifts (body weight)
Rest 30 seconds
400-meter run
25 pull-ups
25 hand-release push-ups
4 deadlifts
Rest 30 seconds
600-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts
Rest 30 seconds
800-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts