Wednesday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8 Minutes

1 Minute Cardio (start easy and build intensity each round)

5 lateral box step ups (each side)

10 push ups

10 kettle bell goblet squats (light/moderate)

5 single arm kettle bell press (each side) (light/moderate)

Drop Snatch + Sots Press (3x(3+3))

Power Snatch + Snatch Balance + Snatch

– 2 sets @ 70% 1 RM Snatch

– 2 sets @ 73% 1 RM Snatch

– 2 sets @ 75% 1RM Snatch

* Rest 2 minutes between sets

Snatch Grip Deadlift (3×4 @ 105%)

Metcon (2 Rounds for time)

2 Sets (1 Set every 6:00)

21-15-9

Wall Balls (30/20)

Row Calories

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