27 Jan CrossFit – Fri, Jan 27

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

2 Rounds

30 Jumping Jacks

10 Cat Cow

5/5 Single Leg RDL

10 IYT

30 sec Wall Sit

10 Scapula Pull Ups

Weightlifting

A: Power Snatch (Checkmark)

10 singles @ 70%

8 singles @ 75%

6 singles @ 80%

4 singles @ 85%

2 singles @ 90%+

No touch’n go reps

20-minutes to complete (rest as needed)

Metcon

B: Metcon (AMRAP – Reps)

16.3 Remix(17-minute AMRAP):

Power Snatch x 8

Bar Muscle Up x 2

Double Unders x 35

Rx = 95/65

Intermediate = 75/55

Scale = 65/45

Scaling options for Bar MU’s = 4Chest to Bar Pull Ups, 6 Pull Ups or 8 Ring Rows

Scaling for DU’s = 70 Single Unders