First City CrossFit – CrossFit
Workout
Power Snatch (EMOM for 10mins – 1x Power Snatch 3x OH squats)
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible (AMRAP) of the following in 10 minutes
3x Power snatch (95/65)
3x Muscle-ups
6x Power Snatch (95/65)
6x Muscle-ups
9x Power Snatch (95/65)
9x Muscle-ups
continue to increase the reps by 3 each round.
Mobility
1. Ball smash the side of the shoulder – 1 min per side
2. Roll out the lats – 1 min per side
3. Ball smash the chest – 1 min per side
4. Roll out between the shoulder blades – 1 min per side
5. Ball smash the traps