Double Dribble

Double Dribble

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Jumping Jacks

5 Push-up to Down Dog

20 Single Unders (easy pace)

50′ Spidermans

20 Single Unders (fast pace)

50′ Active Samson

10 PVC shoulder passes

10 PVC 3 sec pause OHS on wall

Snatch Prep

3 Down and Ups

3 High Pulls

3 Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Position Power Snatch

15 minutes to establish 3 Position Power Snatch

Metcon (Time)

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches (115/80)

Endurance

Extra Endurance Work–time permitting

5 Sets:

30/21 Calories

Rest 1 minute between.

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