CrossFit — May 18, 2020



5:00 General Mobility
:30 Scap Push Ups
8 1-arm Deadlifts each arm
:30 Push Up to Down Dog
8 Snatch High Pulls each arm
15 Up Downs
5 Hang Power Snatches each arm
5 Burpees
5 Power Snatches each arm
Metcon (AMRAP – Rounds and Reps)
3 x 5:00 AMRAP, 2:00 Rest
12 Burpees
16 Snatches (8/8)

*Pick up where you left off each round
*Each Snatch comes from the ground
*Snatches can be in a row or alternating as long as each arm does 8

Accessory Work
400m Overhead Weight Carry
*Every minute starting @ 0:00, must perform 10 Sit Ups with your weight
*Hold an object with both hands if able. Otherwise try to use each arm equally.

5 Rounds for Quality
4-6 Alternating Split Jerks each Arm
:30-1:00 Goblet Hold Wall Sit
1:30 Rest
*Alternating refers to feet in the split. Use the same arm for 4-6 reps in a row, alternating the split position each rep, then go to the second arm.