BeltsvilleCrossFit – CrossFit

Weightlifting

Snatch (3 Reps Each Round)

16 min EMOM:

Min 1: 3 Hang Snatch

Min 2: 3 Snatch Balance

Min 3: 3 Power Snatch

Min 4: REST

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

15 strict pull-ups

30 push-ups

45 squats

Scaled:

15 banded pull-ups

30 knee push-ups

45 squats