Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 sets

1 min cardio

8 DB or KB hang clean and press

10 Goblet squats

Then

PVC Power Snatch Warm up

Barbell Snatch Warm up

Metcon

Metcon (Time)

10 Rounds for time

1 power snatch

3 Overhead squat

155/105#

Accessory Work

3 Rounds

15/15 Single arm DB rows

15 dips

15 weighted sit-ups