CFGoodLife – CrossFit
Warm-up (No Measure)
45 secs station
Pass Throughs
PVC OHS
Light KBS
Light goblet squats
Ring Rows
Sit ups or toes to bar
With a barbell:
10 Hang Power Snatch
10 OHS
Hang Power Snatch (2-2-2-2-2-2-2 )
In 7 rounds build to a heavy double.
SC: Metcon (AMRAP – Rounds and Reps)
15 minute amrap
9 kettlebell swings 53/35
6 goblet squats
3 ring rows
RX: Metcon (AMRAP – Rounds and Reps)
15 minute amrap
9 power snatch 135/95
6 overhead squats 135/95
3 toes to bar