Main – CrossFit
Warm-up
1: Metcon (No Measure)
Bandit Barbell Snatch Warmup
Strength
2: High Bar Back Squat (15 min. to work to a 10 RM)
Tempo, 20×1
If you can’t keep the tempo and you have to take breaks during the set and rest at the top, the set is over.
Conditioning
3: Metcon (Time)
4 rounds For time:
50 Double Unders
10 Power Snatch (95/55)
10 OHS (95/55)
2 Rope Climbs
Level 4:
115/75# for Power Snatch and OHS
Level 2:
75/55
Level 1:
65/55 and below
Single Unders
Scale rope climbs as needed. Also, you may have to share the ropes. Please work together.
If you can’t do double unders, just do singles. However, you will owe five minutes of double under practice before or after class.
After Party
4: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
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