Wednesday, November 10

Crossfit Garage – Remote Coaching

Warm-up

Warm-up (No Measure)

EMOM X 8

Minute 1: :45 Bike @ Increasing Pace

Minute 2: 8 PVC Pass Throughs + 8 Snatch Grip Push Press (Can be with PVC or Barbell)

Weightlifting

E2MOM X 6

E2MOM X 6

3 DBL DB Snatch + 3 Hang DB Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 3

Max Alt. DB Snatches

-Rest 1 Minute-

AMRAP X 3

Max Cals Burpees

-Rest 1 min-

AMRAP X 3

5 Alt. DB Snatches

5 Burpees

*Score is total rounds + reps (every 5 snatches and 3 burpees will count as 1 round in first two AMRAP’s)

Cool Down

100m Cooldown Walk

1:00/Side Banded Shoulder Distraction