CrossFit – Wed, Oct 9

Warm up – Wednesday (AMRAP – Reps)

8:00 AMRAP
10 Cossack Squats
5 Hang Power Snatches empty bar
10 Box Step Ups
5 Back Squat (Build in weight)
10 Deadbugs

Met con – Wednesday (Time)

3 Rounds
21 Hang Power Snatch (75/55)
7 Box Jumps (30/24)
-at 10:00-
3 Rounds
21 Box Jumps (24/20)
7 Hang Power Snatch (115/85)
(KG conv: 35/25 PS1, 52.5/37.5 PS2)

RX+

3 Rounds
21 Hang Power Snatch (95/65)
7 Box Jumps (30/24)
-at 10:00-
3 Rounds
21 Box Jumps (24/20)
7 Hang Power Snatch (135/95)
(KG conv: 42.5/30 PS1, 60/42.5 PS2)

Back Squat (6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-)

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