Friday, September 9, 2016

Metcon
Metcon (Weight)
With a running clock (no breaks between each element)...

3:00 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 60%

4:00 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 70%

4:30 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 80%

5:00 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 85%

*All Snatches should be full squat. If you miss a rep at any percentage do not repeat it, simply note where misses occur. And yes, you must load your bar within each section.
Weightlifting
Front Squat (  1X5@70%, 1X4@80%, 1X3@85%, 1X3@90%)
Gymnastics
Handstand Walk (4X60 sec. Max Distance Handstand Walk)
Metcon
Metcon (Time)
3 rounds for time of:

15 Deadlifts 225/155#

20 Strict HSPU

25 Wall Balls 20/14#

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