CrossFit Pineville – CrossFit
Warm-up
3 set at an ascending effort:
60 sec Bike
2 Wall Walks
:20 Wall Facing HS Hold
then..
Snatch Progressions
Weightlifting
Power Snatch (1 Power Snatch + 1 Snatch)
E2MOM for 6 sets at 80% of 1RM
*Drop and reset after the power snatch
Metcon
Metcon (5 Rounds for reps)
On a 1:30 clock for 5 sets
20/15 Cal Bike
ME Wall Walks (Rx+ ME HS Walk) in remaining time
Rest 1:30 b/t sets
*Score is total wall walks or completed 25′ HS walks per round
*Pick a calorie amount you are able to finish under 1:00 for the first couple rounds.