West Little Rock CrossFit – CROSSFIT
Metcon (Weight)
Every 90 seconds for 12 minutes (8 sets):
Rx+:
1 Snatch + 1 OHS + 1 Snatch balance
Start with 50% of your snatch 1-RM, then slowly build up to a heavy set for the day.
Rx:
1 power snatch + 2 OHS
*Record the heaviest set performed
Metcon (3 Rounds for time)
Every 6 minutes for 18 minutes (3 rounds):
Rx+:
12 Deadlifts @ 225/135
200m Run
8 Deadlifts @ 225/135
200m Run
4 Deadlifts @ 225/135
Rx:
185/115
*Record time for each round.
