CrossFit – Thu, Nov 14
Warm up – Thursday (AMRAP – Reps)
Burgener warm up – Snatch
Hang Power Snatch (Hang Power Snatch + Overhead Squat 1×1
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch)
Metcon – Thursday (AMRAP – Reps)
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18
Time Cap: 18mins
RX+
6-12-18-20-24-30
Calorie Air Bike
Toes to Bar
-Women’s Calories: 4-8-12-16-20-24