Ben Lomond CrossFit – Group Class

“Whatever you are, be a good one.”
― Abraham Lincoln

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Warm up Coaches choice

Strength

A: Front Squat

Three sets of:

Front Squat with a Pause x 4 reps

(4 Second pause at the bottom)

(MUST move up in weight from last week)

Rest 3 minutes

Metcon

B: Metcon (Time)

Every minute, on the minute, for 28 minutes (7 sets) of:

Minute 1: 15/10 Calorie Assault Bike

Minute 2: 5 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 24″/20″)

Minute 3: 10 Toes-to-Bar

Minute 4: 15 Foot Handstand Walk

(Score will be total time if you made it and RX if you did all the movements)

Optional work

C: Power Snatch

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch