3-21-2017 – CrossFit Sona

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)