November 5,2018

CrossFit Passion – CrossFit

Warm-up (No Measure)

2 Sets:

Run 100m

Banded Shoulder distraction 30 sec per side

30ft goblet Banded lateral walks + 5 squats

+

2 Sets:

30 single under

Spider man into hamstring

10 Pass throughs

10 Good mornings

Metcon (3 Rounds for reps)

4 min AMRAP

30 Double under

15 Power Snatch 75/55

Rest 4 min

4 min AMRAP

30 Double under

12 Power Snatch 95/65

Rest 4 min

4 min AMRAP

30 Double under

9 Power Snatch 115/75

Scaled:

60 singles every AMRAP

45/35

65/45

75/55