BayWay CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM x 21

MIN 1 – 12 Alt. DB Split Snatch 50/35 – 35/20

MIN 2 – 12/10 Cal Bike

MIN 3 – Max “Unbroken” Wall Balls 30/20 – 20/14

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats