July 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 (AMRAP – Rounds and Reps)

AMRAP 12

12 Overhead Squat (115/75)

200 Meter Run

—————

Rx+

OHS (135/95)

Accessory Work

7 Minute: Max Effort Row

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