180828

CrossFit Pally – CrossFit

Weightlifting

Snatch Complex EMOM style (10 minute) (10″ EMOM)

-1 Pull from the hang

-1 Hang Power snatch

-1 Full squat snatch

Metcon

Metcon (AMRAP – Reps)

For max reps :

4 x 3″ on/2″ off

A. 50 DUs then max Wall Balls 20/14

B. 18 Box Jumps (24″20″) then max toes to bar
Score is total reps combined of wall balls and toes to bar. You will do A then B then A then B. Total time is 18 minutes.