CrossFit – Mon, Sep 8
MetFix Method presents – StrongHer.  BettHer.  FastHer.  Small Group Women's Strength training class begins Tuesday, 9/23 6:30pm – 7:30pm  Every Tue & Thur. for 13 weeks!  Who is this for?  Any woman that wants to build strength, energy, endurance, balance:  hormones, life, & health while being supported by amazing women! 6 spots available.

Whiteboard

Monday Fix

Warm-up

10 PVC Pass Thrus

10 OHS

Samson

Runners Lunge

Inch Worm

20 Sec Hang from pull up bar

EMOM

6 min emom

3 snatch pull

3 power snatch

3 ohs

3 full snatch

Snatch (5@40%, 5@50%, 5@60%, 3@70%)
Beginners Class (AMRAP – Rounds and Reps)

SKILL WORK – SNATCH

METCON:

8 Min Amrap

4 Power Snatch

6 Box Jumps – jump to the highest box you can manage.

Metcon (AMRAP – Rounds and Reps)

8 min amrap

4 Power Snatch 75/55 (rx+ 115/75)

6 Box Jumps

24/20 (rx+ 30/24)

Cooldown

3 pos scorpion

pancake

pigeon