Main – CrossFit
1: Crossover Symmetry (No Measure)
2: Metcon (No Measure)
3×15, tempo 31×3
If these lock your back, only do 3×5-8 reps
3: Squatting Quad Snatch Warmup (No Measure)
4: 3 Position Snatch (Floor, hang, hip) (1 rep of complex EMOM 8min @ 70%)
To help coaches give more attention to whole class, half of the class will lift on the minute and the other half lift on the :30 mark.
5: Metcon (Time)
300 yard shuttle run (25 yards down and 25 yards back x6, must make three-point contact on each side)
400 meter row
15 cal AD
Stagger start if needed to accomodate class size.