6/17/19

CrossFit Mecklenburg – CrossFit

Warm-up

Snatch Warm Up (No Measure)

30 cal row

3x

10 PVC pass thrus

10 handstand or plank scap retractions

10 angel wings against wall

5 Behind the neck Snatch grip push presses with barbell

5 OHS with Barbell

Weightlifting

Metcon (Weight)

10 min EMOM

1 snatch @70% + 1 OHS with 5 sec pause at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

21 Double Unders

15 Wall Balls (20/14)

9 HRPU

Rest 2 min

Repeat 3 min AMRAP (start where you left off)

Rest 2 min

Repeat 3 Min AMRAP (start where you left off)

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