15
Sep
200915
Pally Fit LLC – CrossFit/Fitness
Weightlifting
Snatch Complex 1.0 (6×1+1+1)
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS
E2Mx6: Perform 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS
Do NOT drop the bar between reps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
30 Double Unders
15 Pull ups
30 Double Unders
15 Push ups
DU Modification: decrease reps, 30 DU attempts, or 60 single under
Pull up modification: decrease reps, jumping pull ups or ring rows
Push up modification: decrease reps, knee push ups, or box push ups
