April 27, 2020
EQUIPMENT VERSION
Strength: Snatch Complex
5 sets of:
3 Dumbbell Snatches – Right Arm
3 Dumbbell Overhead Squats – Right Arm
3 Dumbbell Snatches – Left Arm
3 Dumbbell Overhead Squats – Left Arm
*If using a Barbell, complete 5 x 3 of: 3 Snatches + 3 Overhead Squats.
Metcon: (For time)
100 Double Unders
50 Sit ups
400m Run
80 Double Unders
40 Sit ups
400m Run
60 Double Unders
30 Sit ups
400m Run
40 Double Unders
20 Sit ups
400m Run
20 Double Unders
10 Sit ups
400m Run
NO EQUIPMENT VERSION
Strength: Snatch Complex
5 sets of:
6 Odd Object Ground to Overhead
6 Odd Object Overhead Squats
Metcon: (For time)
150 Line Hops
50 Sit ups
400m Run
120 Line Hops
40 Sit ups
400m Run
90 Line Hops
30 Sit ups
400m Run
60 Line Hops
20 Sit ups
400m Run
30 Line Hops
10 Sit ups
400m Run
HAPPY BIRTHDAY to CrossFit member, Melanie Hawley. Hope you have a GREAT DAY!!!
