10.22.18 - Monday | CrossFit 312

10.22.18 – Monday

101

SKILL/STRENGTH
Hollow Position Technique, then…
EMOMx8
M1: 20sec Hollow Rocks
M2: 8-10 T2B

METCON
Team of 2, 4 RFT (each):
20 Alt DB Snatches (50/35)
15 Burpee Box Over Jumps (24/20)

Notes:
-Relay style, Partner A does DB Snatch and BBOJ, then tags Partner B

CROSSFIT

SKILL/STRENGTH
EMOMx12
M1: 1-3 Rope Climbs
M2: 30sec Hollow Rocks
M3: 10-12 Close Grip Bench Press
M4: Rest

METCON
Team of 2, 4 RFT (each):
20 Alt DB Snatches (50/35)
15 Burpee Box Over Jumps (24/20)

Notes:
-Relay style, Partner A does DB Snatch and BBOJ, then tags Partner B

CrossFit 312 - Author

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