Back East CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Cardio
100′ Low bear crawl
50′ broad jumps
Metcon
Metcon (Time)
For Time
30 – 20 – 10
Hang KB Snatch 53/35#
Box Jumps 24/20″
Reps do not need to alternate.
10 Minute time cap
Weightlifting
Snatch Balance (1 – 1 – 1 – 1 – 1 – 1 – 1)
Every 2.5 minutes complete a set. Work up to a heavy single rep.