9.6.17 - Wednesday | CrossFit 312

9.6.17 – Wednesday

101

SKILL/STRENGTH
Thruster Skill

METCON
Every 2min for 16 Rounds:
20sec of work, rest remaining
S1: 50m Prowler (light) <20sec
S2: Stick Jumps
S3: Air Dyne
S4: Thrusters (115/85)

Notes:
-Score Total Cals on AD, Box Jumps and Thrusters

CROSSFIT

SKILL/STRENGTH
Hang Power Snatch 5×3 (ascending); Rest 2min

METCON
Every 2min for 16 Rounds:
20sec of work, rest remaining
S1: 50m Prowler (light) <20sec
S2: Stick Jumps (30/24)
S3: Air Dyne
S4: Thrusters (115/85)

Notes:
-Score Total Cals on AD, Box Jumps and Thrusters

CrossFit 312 - Author

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