Main – CrossFit

Power Snatch (12 Minutes to Build to a heavy double)


Metcon (3 Rounds for time)


75 Box Jumps (24/20″)

50 Handstand Push Ups


40 Overhead Squats (135/95lbs) *

20 Ground to Overhead (165/115lbs)


Row 750M

150 Double Unders **

Row 750M


You have 10 minutes at each station. If you finish in 5 minutes you then have 5 minutes to rest. If you DNF, you go directly into the second station when the timer starts again.

* You may sub out front squats if needed as opposed to the overhead squats. The ground to overhead are ideally snatches of some sort or you can clean and jerk if absolutely necessary.

Remember to change your weight for the OHS to the snatches.

**450 Single Unders instead if necessary.


Power Clean (12 Minute EMOM – Single – Build)

Chest-To-Bar Pull-ups (8 Minutes of 5 UB Chest to Bars)

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Post a Comment