CrossFit – Fri, Dec 19
warm up – Friday
8:00 AMRAP
30-second Row or Bike
3 Muscle Snatch (PVC-empty bar)
3 Overhead Squats (PVC-empty bar)
3 Power Snatch (PVC-empty bar)
3 Squat Snatch (PVC-empty bar)
4 Burpees
Snatch (5 sets
1 Snatch (@70-75%)
-rest 1:00-2:00 between sets-)
1 Snatch (@70-75%)
-rest 1:00-2:00 between sets-)
Metcon – Friday (Time)
21-15-9
Power Snatch (115/85)
Burpee Over Bar
time cap: 9mins