CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (1-1-1-1-1)

Warm up to a starting weight and then perform 1 rep every minute on the minute x 5 minutes, increase weight each time.

Snatch

Snatch

Snatch

Snatch

Clean and Jerk (1-1-1-1-1)

Continue increasing weight for the next 5 minutes

Clean and Jerk

Clean and Jerk

Clean and Jerk

Clean and Jerk

Metcon

Metcon (Time)

6 Rounds For Time:

10 GHD Sit Ups

200 M Run

*work out should be done with a partner, 1 works 1 rests, each will complete the 6 rounds, these are sprint efforts*

*scale is 20 ab mat sit ups with feet anchored*