CrossFit – Wed, Sep 25

Warm up – Wednesday (AMRAP – Reps)

8 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches (building)
5 Cat/Cows

Power Clean (10 Sets (1 Set every 90 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
*Focus on perfect technique.)
Metcon – Wednesday (AMRAP – Reps)

5 Rounds
175m Run
12 Toes to Bar
6 Alternating Dumbbell/KB Snatch (70/50)
(KG: 32.5/22.5 DB)

Time Cap: 12mins

RX+

5 Rounds
175m Run
12 Toes to Bar
8 Alternating KB Snatch (70/50)
(KG: 32.5/22.5 DB)

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