07.12.19

Beltsville CrossFit – CrossFit

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Weightlifting

Snatch Complex (2-2-2-2-2)

1 Power Snatch + 1 Hang Snatch + 1 High Hang Snatch
Complete 2 complexes every 2 min 30 sec

Metcon

Metcon (Time)

“Leg Work”

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30/24)

15 Front Squats (95/65)

15/12 Cal Row OR 12/9 Cal Bike

Scaled:

9 Box Step Overs (24/20)

15 Front Squats (45/35)

12/9 Cal Row OR 9/6 Cal Bike
Time recorded is slowest round

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