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Free Swinger

12
Aug

Free Swinger

Midcoast CrossFit – CrossFit

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

(SNATCH MEANS SQUAT SNATCH)

BUILD SLOWLY, RESET BETWEEN REPS, PAY ATTENTION TO FORM

Metcon (No Measure)

EMOM 4 min

6 KB swings: scale as needed

12 abmat situps/GHD

remaining time hold bottom air squat position

Metcon (AMRAP – Rounds and Reps)

FREE SWINGER

12 MIN AMRAP

15 KB SWINGS (35/26)(53/35)(70/53)

10 BOX JUMPS (20/18)(24/20)(30/24)

5 POWER SNATCH (75/55)(95/65)(135/85)

100 M SPRINT EVERY 3 MINUTES

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