June 6, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Snatch

Every :20 for 2 Minutes:

1 Snatch Grip Deadlift

*Rest 1 Minute*

Every :30 for 2 Minutes:

1 Snatch Pull

*Rest 1 Minute*

Every Minute for 10 Minutes:

1 Snatch

**Increasing Weights – Record Heaviest Snatch**

Metcon

Metcon (Weight)

AMRAP 10

15 Wall Ball (20/14)

15 Single Arm Russian KBS (53/35)

1 Snatch

*Choose Any Weight For Snatch – Only 1 Attempt*

**Score is Total Weight Achieved*

——————————————

Rx+

WB (20/14)

Kettle Bell (70/53)

Squat Snatch

Accessory Work

6 Minutes – Max Effort Row for Meters

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