First City CrossFit – CrossFit
Workout
Metcon (Weight)
Every minute on the minute for 10 minutes, complete the following
1x Power Snatch
1x Hang Ssnatch
@ 70-75% OF 1RM SNATCH
Workout
Metcon (Time)
Complete the following for time
12.9.6.3.6.9.12 reps of the following
Overhead Squats (OHS) (95/65)
Burpees over barbell
Mobility
1. Ball smash between the shoulder blades – 1 min per side
2. Roll out the Lats – 1 min per side
3. Roll out the upper back – 2 mins
4. Roll out the lower back – 2 mins