12
Apr
4-12-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up w/Run (No Measure)
Run 400m
Bear crawl
Frankenstein walk
Worlds Greatest Stretch
3R of
10 KB Swings
10 AB mat sit-ups
10 Air Squats
PVC pass throughs
ATS stretch 2 min
Weightlifting
Power Snatch (1 X 1)
15 minutes to establish a heavy single
Metcon
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Scale 1:
65/35
125/65
155/90
AMRAP 175/100
Scale 2:
20 SNATCHES 45/25
20 SNATCHES 95/55
20 SNATCHES 115/75
AMRAP 125/90