Wednesday – 8/28/2019

CFD – CrossFit

Metcon

Metcon (Time)

For time

2 Rds

10 Hang Snatch 115#/80#

2 Rope Climbs

15 GHDs

-Rest 3 min-

2 Rds

10 Hang Snatch 115#/80#

2 Rope Climbs

15 GHDs

-Rest 3 min-

2 Rds

10 Hang Snatch 115#/80#

2 Rope Climbs

15 GHDs
Score: Total time for the workout (including rest)

Put your time for each round in the comments

Hang snatches should be done in 1-2 sets

Rope climb scale: 1 rope climb per round, 4 rope pulls, 6 burpee pull ups, 8 ring rows

GHD scale: Abmat, Abmats w/ med ball

Accessory

Metcon (No Measure)

3 Sets

15 Hip Extensions

30 second HS Hold (Adv: 50ft HSW)

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