141128

Main – CrossFit

Weightlifting

Power Snatch (12 Minute EMOM – 1 Power Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Pull Ups

10 Alternating Pistols

10 Alternating KB/DB Snatches*

10 Box Jumps (24/20″)

*KB/DB snatches will be from the floor each time. 10 total. As heavy as possible with good form.

Extra

Clean and Jerk (12 Minute EMOM – 1 Clean and Jerk)

Muscle-ups (7 Minutes Max)

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