Friday 6.28.19

CrossFit Southpaw – CrossFit

A: Metcon (Weight)

EMOM 9

Work up to a moderate weight for the complex:

1 Snatch Pull + 1 Power Snatch
Once the bar passes the knees, FAST VERTICAL extension driving through the feet

B: Metcon (Time)

10 Unbroken Power Snatches

10 Burpees

200m Run

Rest 1:00

x4

16min Time Cap

*If you break up the snatches, you have to run 800m instead of 200m
*Snatches must be touch-and-go so choose a weight you can go unbroken with on the snatches.

*Score for part B is total time (if you time cap, that is fine, either indicate how much you had left or add one second for every rep not completed)

*Score for part C is the weight you use for your snatches.

C: Metcon (Weight)

Weight from part b

Categories: WOD

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