CrossFit First Creek – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP of:

21 KB American Swings (53/35)

15 Burpees

9 Body Weight Back Squats

**Every 2 Rounds 400 M Run**
Run does not count in reps. 🙂

Snatch (4 x 2 )

Full squat snatch double. Aim to work at 90% of 1-RM.

5 Min Warm-up

4 Sets will be every 90 sec

Snatch Pull (4 x 2)

Heavy Snatch Pulls at 110% of 1 RM Snatch.

*Full hip extension, shoulder shrug, high pull(with elbows on top of bar). Always keeping the bar close to our body with a straight bar path off the ground.

3 minute transition from full snatches to snatch pull weight.

4 sets of pulls will be every min on the min.


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