CrossFit – Sun, Oct 13
WEAR PINK on Thursday 10/17 for our Breast Cancer WOD & Fundraiser!

Warm-up

PVC: Pass Thru

OHS

Snatch Technique

Empty Bar Snatch Technique

EMOM

6 Min EMOM

1 Power Snatch

1 OHS

1 Snatch Balance

1 Hang Squat Snatch

1 Full Snatch

Snatch (3×1 90-95%)
Metcon (AMRAP – Rounds)

4x 3 min amrap – 1 minute rest

Only full rounds count – score like Chief

3 Power Snatch 95/65

6 Push Ups

9 Air Squats

Cooldown

3 POS Scorpion

Couch

Pancake