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8/28/18

CrossFit A297 – CrossFit

Metcon (Time)

ECT

3 x Rounds

18 x Weighted Box Step Ups 45/25

36 x Abmat Sit-Ups

54 x Double Unders (2:1 ratio)

Paused Snatch (5 sets of 1 rep)

Paused Snatch ( at knee)
1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – work to a max for the complex, rest 2 minute

Metcon (Time)

3 Rounds

800 m Run

30 x Wallballs 20/14

30 x Alternating Dumbell/Kettbell Snatches 45/35

Metcon (No Measure)

Extra Credit

10-8-6-4-2

Bar Muscle Ups / Chest to bar Pull Ups

20-20-20-20-20

Bicep Curl – use barbell

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