22
Mar
3-21-2017
CrossFit Sona – CrossFit
Weightlifting
Hang Snatch (7 x 1)
HANG SNATCH (7 X 1 @ 80% 1RM, CLIMBING)
Every 2:30 Minutes for 7 Sets:
1 Hang Snatch @ 80% 1RM, Climbing
[Scale 1]:
1 Hang Snatch @ 80% 1RM, Across
[Scale 2]:
1 Hang Snatch @ Moderate Weight
Metcon
Metcon (Time)
AFTER PARTY
* 15 Minute Time Cap
METCON (TIME)
10-9-8-7-6-5-4-3-2-1 of:
Calorie Row
Burpee Box Jump (24/20)
[Scale 1]:
Box (20/12)
[Scale 2]:
Box (12/6)