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10.15.18

14
Oct

10.15.18

CrossFit Live Loud – CrossFit

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Warm-up

4 rounds

200m row

10 Jump squats or air squats if unable to jump

8 wood peckers

10 pvc pass throughs

8 Lateral/side lunges

Strength

EMOM 12

Min 1-4: 5 Hang power snatch

Min 5-8: 3 Hang power snatch

Min 9-12: 1 Hang power snatch

Add weight every 4 mins

Metcon

Metcon (Time)

4 RFT

30 alt lunges

25 push ups

15 Knees to elbow