Main – CrossFit

View Public Whiteboard

good start (No Measure)

3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch

BB Warmer (No Measure)

Coach Leads

Hang Snatch (10 min to reach a heavy)

then 2 Pulls and 1 Hang Snatch EMOM for 6 min @ 80% of above weight

Metcon (Distance)

12 min AMRAP
Row for meters
10 Wallball every 300m 20/14
Rx+ 30/20