7/30/18

Underbox CF – CrossFit

BACK SQUATS

10 MIN EMOM- every 2 min 4 reps @ 80%

Power Snatch Complex

10 MIN EMOM- every minute 1 Snatch Pull + 1 Hang Power+ 1 Power Snatch- add weight to every minute

Power means what? NO SQUAT.

Hang means what? FROM THE KNEE.

Metcon (Time)

100 Kettlebell Swings for time. 70/53- these are heavy. Scale as needed. IF you are doing 1 or 2 at a time this is too heavy- scale back.

EVERY 2 MIN. YOU WILL RUN 100 Meters and do 10 Wallballs 20/14.