CrossFit – Fri, Jul 26
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Warm-up
Warm Up
Banded 7’s
-into-
3 Rds (1 PVC, 2 Empty Bar)
30-seconds Jump Rope
5 Inch Worms
5 Snatch Deadlifts
4 Muscle Snatch
3 High Hang Power Snatch
2 Power Snatch
SWOD
Power Snatch (6×6)
WOD
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)
* Target number of Rounds: 4.5 Rounds+
Every 2:00 x 6 sets
6 Power Snatches @ around 50% of 1RM
*Complete in singles
*Same weight across all sets