First City CrossFit – CrossFit
Weightlifting
Hang Snatch + Snatch (1.1.1.1.1.1)
1 full squat snatch from position 2 then 1 full squat snatch from the floor.
OT 2 min x 12
( 6 total sets )
Hang Snatch + Snatch
(position 2 + floor)
Build to a heavy complex. No misses.
Metcon
Metcon (Time)
3 RFT
10 Power Snatch
15 Ring Dips
400m Run
A – 95/65
RX – 135/95
C – 155/105