Over and Out

Over and Out

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Spidermans

10 Air Squats with 3 sec pause at bottom

10 PVC Passthroughs

50′ Inchworms

10 PVC Around the World

5 Push-up to Down Dog

50′ Active Samson

10 PVC Overhead Squats on wall

5 Bar Facing Burpees

:30 Ankle Stretch/side

Snatch Prep (with empty bar or PVC)

3 Snatch Deadlifts

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

3 Snatch Balances (Snatch Drops)

2 Hang Squat Snatches

1 Squat Snatch

Squat Snatch (1 RM)

15 Minutes to establish 1 RM Squat Snatch

Metcon (Time)

20 Power Snatches (95/65)

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

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