3/4/2020

Midcoast CrossFit – CrossFit

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Snatch complex (3-3-3-3-3)

1 power snatch

2 OHS
Building each round, focus is not a 3 rep max. maintain form and balance

Metcon (Time)

For time:

6 power snatch (75/55)(95/65)(115/85)

6 OHS

100 m run

6 power snatch

6 OHS

200 m run

6 power snatch

6 OHS

400 m run

6 power snatch

6 OHS

200 m run

6 power snatch

6 OHS

100 m run

finisher: 15 cal ski erg

Metcon (AMRAP – Rounds and Reps)

EWOD

AMRAP 30

10 DB Clean & Jerks (50/35)

10 DB Lunges

10 Burpees

10 DB Snatches

10 DB Squats

200 Meter Run