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181203

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.