09/05/18

Underbox CF – CrossFit

Clean and Jerk

Clean and Jerk EMOM-

1 Power Clean+ 1 Hang Power Clean+ 1 Split jerk @ 75%

Every minute on the minute for 10 minutes.

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

3 Power Snatches 115/85

3 Toes 2 Bar

6 Power Snatches

6 Toes 2 Bar

9 Power Snatches

9 Toes to bar

….add 3 reps to every rd

EXTRA- Strict Pull ups/ Dips

4 ROUNDS

8 Pull ups

8 Ring dips/bar dips/bench dips