WEDNESDAY APRIL 13, 2016

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CrossFit M3 – CrossFit

Warm-up

Coach’s choice.

Coach-led stretch.

Weightlifting

Sots press (3-3-3)

Increasing weight.

See demo here:

http://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/

Hang Power Snatch (3-3-3-3)

increasing weight.

Metcon

Metcon (Time)

Every 3 mins complete:

250m row max effort

5 attempts

First row starts at 0:00

Last row starts at 12:00

Score is the time of your slowest row.

Cash-out

Metcon (AMRAP – Reps)

Barbell rollouts

Max reps in 2 mins