CrossFit – Wed, 10 Jun
Warm up – Wednesday
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5 PVC Muscle Snatch
5 PVC Snatch Push Press
5:00–10:00
3 Rounds
3 Empty Bar Muscle Snatch
5 Wall Balls
5 Hanging Knee Raises
Power Snatch (Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6)
2 Power Snatch (singles) @ 60% OR RPE 6)
Met con – Wednesday (Time ↓ Shorter is Better)
3 Rounds
50 Wall Balls (20/14)
25 Toes to Bar
(Scored by Time)
(KG conv: 9/6)
time cap: 15mins
AFFILIATE COMPETE:
3 Rounds
50 Wall Balls (20/14)
30 Toes to Bar
(KG conv: 9/6)
**LIBERTY (Beginner):**
3 Rounds
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises