CrossFit Pineville – CrossFit
Warm-up
2 sets:
1 Lap Run Around Rigs
10 Alt Cossack Squats
:20 Lateral Hops
10 Plate OHS
1 set with naked bar:
10 Snatch DL
10 Snatch DL + Shrug
5 High Hang Muscle Snatch
5 Hang Muscle Snatch
5 Muscle Snatch
10 OHS
5 High Hang Power Snatch
5 Hang Power Snatch
5 Power Snatch
Weightlifting
Power Snatch (3,3,3,2,2,2,1,1)
20 min to complete
4×3@70-80%
3×2@80-90%
2×1@90+%
Metcon
Metcon (Time)
4 RFT
200m Run
6 Clean & Jerks (185/125)
10 min cap
