150119

Main – CrossFit

Weightlifting

Hang Snatch (EMOM 7:00 4 Hang Snatches @ 70%)

Conditioning

Rest 1:00 Between 1&2.

1: Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP at 75% Effort:

6 Pull ups (C2B Rx+)

12 Shoulder to Overhead (95/65) (Rx+ 135/95)

20 Lateral Bar Jumps
Rx+ is all or none. Chest contact is required on C2B Pull ups.

2: Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP at Maximum Effort:

8 Pull ups (C2B Rx+)

15 Shoulder to Overhead (95/65) (Rx+ 135/95)

30 Lateral Bar Jumps
Rx+ is all or none. Chest contact is required on C2B Pull ups.