FCCF Workout for Friday 10.2.2015

First City CrossFit – CrossFit

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Power Snatch + Hang Snatch (10 x 1)

OTM x 10

Power Snatch + Hang Snatch @ 70-75% of 1RM Power Snatch

If athletes do not have a well developed overhead squat their workout should be

OTM X 10

3 OHS from the rack

Metcon (Time)

5 RFT

20 OHS

20 Push Ups

200m Run

A – 45/35

RX – 95/65

C – 135/95