May 30, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Hang Snatch (Take 10 Minutes to Establish Your 1 Rep Max)

Metcon (AMRAP – Reps)

AMRAP 4

Max Effort: Hang Snatch @ 70% of Today’s 1RM

Metcon

Metcon (Time)

For Time:

60 Kettle Bell Swings

*Rest 2 Minutes*

40 Kettle Bell Swings

*Rest 2 Minutes*

20 Kettle Bell Swings

*Time Cap: 12 Minutes*

Rx: (53/35)

Rx+: (70/53)

Accessory Work

Snatch Balance (10 x 1 @ 90% of 1RM Snatch)

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