Main – Comp WOD
Metcon (AMRAP – Reps)
Hang Squat Snatch
1 rep E30S for 5 mins @ 50% of 1 RM
1 min Rest
1 rep E30S for 5 mins @ 60% of 1 RM
1 min Rest
1 rep E30S for 5 mins @ 65% of 1 RM
Purpose is to develop speed under the bar.
Metcon (Time)
Sprint WOD
3 RFT
20 WBs
10 Pull-ups
Back Squat (5-5-5-5-5)
Bench Press (Body Weight)
Metcon (No Measure)
Crossfit Black Ridge Mon Metcon