Thursday - CrossFit


Coach's Warm Up/Mobility

Pause Snatch - Below Knee 3 seconds (1RM for the day.)

Build to a 1RM Pause snatch for the day.  Pause below the knee for a 3 second count.

Metcon (Time)


4 Rounds:
15 T2B/15 CTB
15 Overhead Squats 95/65 (135/95)

For Time

Rounds 1 and 3 - T2B
Rounds 2 and 4 - CTB

Scale the CTB with Ring Rows.

Please overhead squat, even if it is only with a PVC pipe.

Dan Shrum