Friday

Main – CrossFit

Weightlifting

Metcon (Weight)

Barbell Complex
1 Power Snatch, 1 Hang Power Snatch, 1 Overhead Squat
–work up in weight

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP
10 Power Snatch (95/65)
10 Box Jumps (24/20)
–rest 2 mins
.

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP
10 Front Squat (115/75)
10 HR Pushups
–rest 2 mins
.

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP
10 Power Cleans (135/95)
10 Wallballs