CrossFit 1Force – Crossfit

Hang Muscle Snatch (3)

A. Hang Muscle PS 3 reps on the min for 4 mins (light)

Hang Power Snatch (2)

B. Hang PS + PS 2 + 1 rep every 90 secs x 7 sets *start @ 50% and build from there

Metcon (3 Rounds for reps)

4 min amrap x 3 sets

7 Box Jumps (24/20) *Can scale up to (30/24)

5 PS (75-95/53-63)

3/2 Strict Pullups (scale as needed)

rest/walk 90 secs

+

Finisher Work:

1-arm Farmers Walk x 50m per side x 3-4 sets

Rest as needed