BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Snatch

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)
*Try and start at 135/85 and build up to a max effort.

*Shoot for “touch n go” reps.

*Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min. or less

*Bodybuilding style would be muscle snatches 🙂

Metcon

Metcon (Time)

For Time:

30-20-10

American KB Swings 53/35

15 Pull-Ups

30 Double Unders

immediately into;

10-20-30

American KB Swings 53/35

15 Handstand Push-Ups

30 Double Unders