Ghost

Ghost

Metabolic CrossFit – CrossFit

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Metcon (No Measure)

Warmup

2 Steady Rounds

Row 750m

15 Banded Good Mornings

15 Empty Bar Snatch Balance

Metcon (2 Rounds for weight)

Strength and Technique

Pause Low Hang Snatch Warm Up (above knee)

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (below knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

*Maintain the weight for the Pause Low hang Snatch warmup. Enter that weight for the first round.

**Score for 2nd round is weight at 85%

Metcon (AMRAP – Reps)

6 rounds

1:00 Cal row

1:00 Burpees

1:00 Double-unders

1:00 Rest

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