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