Wednesday

CrossFit First Creek – CrossFit

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Weightlifting

Snatch (8×4 refer to 4/26)

3 sets of 4 muscle snatch (EMOM) 35-50% of 4/26 weight

Rest 1 minute

5×3 power snatch – catch as high as possible but still dip, + 1 Overhead squat. (EMOM) 50-60% of 4/26 weight

Metcon

Metcon (Time)

For time

400 m run

20 Deadlift (155/105)

20 Box jump (24/20)

200 m run

15 Deadlift

25 Wallballs (20/14)

400 m run

35/25 calorie bike

10 Deadlift