Main – CrossFit


Metcon (Time)



3 Position Snatch (Build to a heavy perfect set. )

Hi Hang Snatch + Low Hang Snatch + Snatch

Each lift is a SQUAT snatch. Perform one at the hi hang, one at the low hang, and one from the floor. Ideally do not drop between reps.

TWENTY MINUTE CAP. Ensure form over weight.

Metcon (No Measure)

Complete 30 Reps of:
3 Second Hollow Hold + Roll + V-Up
One Rep is as follows:
1) Hollow Hold for 3 seconds
2) Complete a full body roll on the ground while maintaining hollow body position
3) When you return to your back, complete a V-up (snap your legs and torso up violently to create a “V”)

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