Turn2CrossFit – CrossFit
Warm-up
Row 400m
3 Rounds
10 Muscle Snatch
8 Snatch Grip Push Press
6 OHS
*Increase loads each round if possible.
Snatch Complex
EMOM x 12:
Set #1, on the 0:00… 60% of 1RM Power Snatch
Set #2, on the 1:00… 70% of 1RM Power Snatch
Set #3, on the 2:00… 75% of 1RM Power Snatch
Repeat this sequence without a break in between three more times through, for a total of four waves.
Metcon (Time)
400m Run
15 Power Snatch 95/65
30 Box Jumps 24/20
45 AbMat Sit Ups
30 Box Jumps
15 Power Snatch
Run 400m
15 min Time Cap
*If you start your run before the time cap, you can finish it for full credit.