3
Dec
181203
CrossFit Pally – CrossFit
Weightlifting
Snatch Complex (5 sets, increasing weight if form is perfect)
1 Power Snatch + 1 OHS + 1 Snatch balance + 1 Hang squat Snatch
Metcon
Metcon (AMRAP – Reps)
With an 18″ clock:
Part 1: 3 RFT*
50 DUs + 20 KBS 53/35
*(6 minute cap)
—then—
On the 8″ mark complete
30 Burpees to a 25lb plate
30 T2B
30 Box Jump Overs 24″/20″
in remaining time, burpee box jump overs
Note time of part 1 wod in the comments and then the score of this workout is total # of burpee box jumps completed
Scaled Plus Option: 30 DUs instead of 50
Scaled options can include 75 singles or a # of DUs achieved in 45 seconds.