CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
25 mins
Every 90 sec for 6 sets
Muscle Snatch x 1
*build in weight over 6 sets
Right into…
10 min EMOM
High-Hang Snatch at 70-75%
*pause in bottom of snatch for 2 sec before standing
Muscle Snatch (1, 1, 1, 1, 1, 1)
High-Hang Snatch (10×1 @ 70-75% with a 2 sec pause in the bottom)
Metcon
Metcon (Time)
8 Rounds
16 ALT DB Snatch (50/35)
10 Strict Ring Dips
5 Box Jumps (30/24)
15 min cap
