Saturday 9.11.19

CrossFit

A. EMOM – 10 mins
Hang Snatch – increase load each set
B. Front Squats 3 x 8 rest 4 mins
C. 20 min AMRAP
2 Rounds
5 Muscle ups
12 SA DB Lunge
16 Alternating DB Power Snatch
+
2 Rounds
5 Bar Muscle ups
12 Swings
16 Cals Bike or Row

Metcon

1-2 Total Rounds

2 Rounds
12 Cals Row
14 Thrusters 35-45#
16 Barbell Bent Over Rows

+

2 Rounds
12 Burpee Box Jumps
14 Ring Push ups
16 Crunches

+

2 Rounds
300m Run
14 Russian Swings
16 SA KB Push Press – Alternate as you wish

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