9/23/16

Warm-up

3 rounds
8 wall balls
5 inch worms
50 single unders

Clean (5x5 touch and go @ hap ; 3 min rest)

5 sets to establish hap touch an go clean

Metcon (Time)

4 rounds
20 american kbs 53/35
20 single arm kettlebell squats 53/35
20 ab mat situps

begin with right arm, alternate each round

Competition

Metcon (Time)

3 rounds

5 snatch @ 115/75
4 snatch @ 135/95
3 snatch @ 155/105
2 snatch @ 175/115
1 snatch @ 195/135

3 min rests between rounds
1 bar , must switch weights, score is total time minus rest.

Published on by crossfit reflexion.