Main – CrossFit
Metcon (No Measure)
3 rounds NFT:
In under 3 minutes a round, complete
7 ring dips
5 squat snatches
15 pushups
Choose a snatch weight you can maintain your best form. If efficient at ring dips then make them weighted.
Metcon (AMRAP – Rounds and Reps)
10 minute amrap
2 bar muscle ups
4 squat snatches
8 hspu (ab mat)
16 front rack alternating lunges
95/65
substitute bar mu with 1 non-RX options.
a) 4 strict pullups / with band if needed
b) 4 C2B