20 Nov Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

Snatch Complex:

1 Power Snatch

1 Hang Squat Snatch

1 Paused Overhead Squat (2 seconds)

Build to a heavy set in 15 mintues

B: Metcon (Time)

4 rounds for time

50 Double Unders

25 Wall Balls, 20/14

12 Ring Dips

15 minute time cap