Twist and Shout

Twist and Shout

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2:00 Double-under practice

10 PVC OHS on Wall

:60 Ankle Stretch/side

:30 Chest Stretch/side

5 high hang snatches

5 hang snatch

3 snatch + OHS

5 high hang power clean

5 hang power clean

3 snatch + Front Squat

Warm-up front squat

Front Squat

15 minutes to complete

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

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