BayWay CrossFit – CrossFit

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Extended Warm-up

3-3-3: Power Snatch (3-3-3*)

3-3-3

Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Dubs

*Minutes 0-5… 3 reps @ (115/75)|(75/55)

Minutes 5-10…2 reps @ (135/95)|(95/65)

Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.