January 3, 2018
Strength: Deadlifts
EMOM x 6
3 @ 70%
Metcon:
12 minute AMRAP
8 Power Snatch (95/65)
10 Burpees
COMPETITIVE CROSSFIT CLASS – 5:30pm
AMRAP 10: Row for Meters
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs (24/20)
On the 3:00… 3 Box Jump Overs (24/20)
On the 4:00… 4 Box Jump Overs (24/20)
On the 5:00… 5 Box Jump Overs (24/20)
On the 6:00… 6 Box Jump Overs (24/20)
On the 7:00… 7 Box Jump Overs (24/20)
On the 8:00… 8 Box Jump Overs (24/20)
On the 9:00… 9 Box Jump Overs (24/20)
(workout courtesy of CFNE)
Rest 5:00
8 minutes:
Establish 3 Rep Power Snatch
Rest 5:00
EMOM x 10
Odd: 10 Bar Facing Burpees
Even: 4 Squat Snatches (155/105)
