Metcon 11/20/2017

CrossFit Sine Pari – CrossFit

Warm-up

50 Double Unders

10 Over & Back

10 OHS

40 Double Unders

10 Shrugs

10 Shrugs w/elbows

30 Double Unders

10 Muscle Snatch

10 Over & Backs

Weightlifting

Hang Power Snatch (20 x 1)

Progressive

Metcon L1

Metcon (Time)

LEVEL 1

5 Rounds

7 Power Snatch 135/95

30 Double Unders

Metcon L2

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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