Announcements
Next Oly Lifting sessions starting June 29th and July 2nd – Register today!
First City CrossFit – CrossFit
Halting Snatch DL + Snatch
10 min EMOM
1 halting snatch DL
(pause below knee, above knee, hip)
PLUS
1 snatch
No Heavier than 65-70% of 1RM
Metcon (Time)
4 RFT
4 wall walks
(chest starts on the floor for each rep)
6 power snatch
(95/65)
8 box jump
(30/24)
Mobility
Banded bowler stretch – 1 min each side
Banded deltoid stretch 1 min each side
(turn into band so arm is across front of body)
Runner Lunge on Box – 1 min each leg
Pigeon Pose on Box – 1 min each leg