CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

9/6 Cal Bike

6/6 SA KB Swing

6/6 SA KB Press

9 Single Ring Ring Rows

Skill

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

KB Snatch Progression

-SA KB Deadlift

-SA KB Upright Row

-KB Snatch Transition

-KB Snatch

into…

ON A 8:00 RUNNING CLOCK…

J-Technique Review Rope Climb

-Clamp Seated on Box

-Clamp and Stand from Box

-Hanging Knee Pull

-Jump, Clamp, Knee Pull, Stand

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.

**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)