Wednesday – 09.21.2022

CFD – CrossFit

Metcon

Metcon (Time)

EMOM for 12 minutes

(1) 3 Hang Power Snatch 115#/80# + 7 Strict Handstand Push-ups

(2) 2 Rope Climb

(3) 3 Hang Power Snatch 115#/80# + 7 Toes-to-Bar

-Rest 4 minutes-

For time

4 Rounds

3 Hang Power Snatch 115#/80#

7 Strict Handstand Push-ups



8 Rope Climbs



4 Rounds

3 Hang Power Snatch 115#/80#

7 Toes-to-Bar
Score: time to complete the second part of the workout

Modifications

HSPU – abmat; abmat+plate; pike push-ups; seated press

Rope climbs – rope pull + hanging knee raise; 3x burpee pull-ups

T2B – knees/toe to midline; V-ups

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