BayWay CrossFit – CrossFit
Metcon
Metcon (Weight)
EMOM x 18 MINUTES
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9 or 15 Toes to Bar
MIN 3 – 9 or 15 Hand Release Push-Ups
*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.
(Score is Load)
Finisher
Metcon (No Measure)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)