BayWay CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat (10RM)

ON A 10:00 RUNNING CLOCK…

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Metcon

Metcon (Time)

FOR TIME

200m Run

15 Hang Power Snatch

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run

RX+: 95/65

RX: 65/45

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine