BLK LBL Fitness Club – CrossFit®
Power Snatch + Pause Snatch
(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.
Do a power snatch, reset, and then do a snatch but pause in the receive for 3 seconds.
Record each set as 1 of your scores for load
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 MInutes
20/16 Calorie Row (OR another Machine OR 200m Run)
20 GHD Sit-ups (OR 25 Alternating V Ups)
10 Handstand Push Ups