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11/05/2019

5
Nov

11/05/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

8 Squat Thoracic Rotations/Side

15 Band Pull Aparts

5 Static Inchworms

Weightlifting

12 Minute EMOM (6×6(4+2))

Minute 1-4 Power Snatch (Odd)

Minute 2-2 Snatch (Even)
Perform the power snatches, and snatches with the same weight before increasing load.

Increase or maintain weight throughout the emom.

Note heaviest weight.

Metcon

Metcon (Time)

4 RFT:

15 Box Jumps 30/24

18 H.S.P.U

50 Double-Unders