200915

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