Tuesday January 8th

CrossFit Boathouse – CrossFit

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Prep/Skill

shoulder stretches

Y – T – W

lax ball in pec minor

Warm-up

5 hang power cleans

5 hang power snatches

5 burpees

5 ring rows

add weight to warm up to 50%

Metcon

Metcon (Weight)

EMOM 7

(both in same minute)

7 pull ups

3 hang power snatch @50%

immediately into:

EMOM 7

7 burpees

3 hang power cleans @ 50%

Rest 5 minutes, change weights

EMOM 7

7 pull ups

3 hang power snatch (60-65%)

immediately into:

EMOM 7

7 Burpees

3 hang power cleans (60-65%)

You are welcome to build it weight if you want

score is heaviest snatch and clean combined

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