10.22.19

Capstone CrossFit – CrossFit

Snatch (3-3-3-3-3)

Build up to 80-85% of your 1 rep max snatch and do all 5 sets at that weight.

Reps are not touch and go.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double Unders

20 Sumo Deadlift High Pulls 75/55

20 Toes to Bar

20/14 Calorie Row

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Single Unders

20 Sumo Deadlift High Pulls 65/45

20 Leg Raises

20/14 Calorie Row

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