Wednesday, 21 Dec 16
- gorillacrossfitmac
- Dec 20, 2016
- 1 min read
1. Warm Up - 10 Minutes
2. Weightlifting - 10 Minutes
Snatch EMOM
at 0:00 - 3 Reps @ 55%
at 1:00 - 2 Reps @ 60%
at 2:00 - 2 Reps @ 65%
at 3:00 - 1 Reps @ 70%
at 4:00 - REST
at 5:00 - 3 Reps @ 65%
at 6:00 - 2 Reps @ 70%
at 7:00 - 2 Reps @ 75%
at 8:00 - 1 Reps @ 80%
at 9:00 - REST
at 10:00 - 1 Reps @ 90%
3. Metcon - 4 RFT
5 Hang Power Snatch 135/95
10 Box Jumps 24/20
15 Wall Balls 20/14
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