BayWay CrossFit – CrossFit

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Metcon

Metcon (Time)

3 SETS

8 Power Snatch (95/65)|(65/45)

10 V-Ups or Tuck-Ups

-Rest 1:00-

2 SETS

10 Power Snatch (135/95)|(95/65)

15 V-Ups or Tuck-Ups

-Rest 1:00-

1 SET

12 Power Snatch (155/105)|(115/75)

30 V-Ups or Tuck-Ups

(Score is Total Time)

Strength

Bench Press (3×7)

Optional Bench Sesh!

3×7

Bench Press (21X1)*

*After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond.

**Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout.

(Score is Load)