CrossFit – Fri, Oct 21

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 10:00

3 sets:

25-ft duck walk

25-ft inchworm walkouts

10 PVC pass throughs

10 PVC good mornings

10 PVC overhead squats

Snatch (On a 10:00 clock:
Build to a heavy 1-rep snatch)

Metcon (Time)

RX

For time with a partner:

100 power snatches (75/115 lb)

Metcon (Time)

INTERMEDIATE

For time with a partner:

100 power snatches (55/75 lb)

Metcon (Time)

BEGINNER

For time with a partner:

100 power snatches (empty barbell)

Stretch

Accumulate:

1:00 banded shoulder stretch/arm