CFGoodLife – CrossFit
RX: Team snatch max (1×1)
As a team of 4 establish a 1 rep max. Score is total weight for the entire team. 8 min time cap
SC: C&J complex (1X1)
In teams of 4 complete the following complex for heaviest weight per team member
1 power clean
1 hang clean
1 clean
1 shoulder to overhead
Score is total of 4 teammates, 8 mins to establish.
Metcon (Time)
In a team of 4, working in pairs…
Partner A/B
Row for cals while partner C/D run 300 meters together then 120 double unders (1:1 singles)
60 toes to bar (hanging knee raises)
30 syncronized db snatch 50/35 (35/20)
Once partner C/D complete snatches then partners A/B begin metcon and partners C/D row for cals.
Score is metcon time, record cals in notes.
*if a/b complete the metcon under the time cap, ALL teammates may switch out on the rower as needed
*15 Min time cap