Main – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Snatch Balance (Work to a heavy triple in 12 minutes)
Conditioning
3: Metcon (Time)
3-man Team:
Run 800 Meters
60 Power Cleans (115/75)
60 Thrusters (115/75)
Row 2000 Meters
60 Deadlifts (135/115)
60 Back Squat (135/115)
Notes:
One person at a time. No racks. Reps may be split however necessary. Groups must work and move together. On run, must stay together. No
Scaling:
Level 2:
Power Clean 95/55
Thrusters 95/55
Deadlifts 115/95
Back Squat 115/95
Level 1:
Use any weight necessary to make this doable for you.
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