Monday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

4 Rounds:

20s PVC Strict Press

10s PVC Overhead Hold

20s Plank Hold

10s Rest

EMOM x 9 (3 Rounds)

Min 1: Row

Min 2: 10 Single Unders + 10 Hollow Rocks + 10 Supermans (Hold 1 min at top of each rep)

Min 3: 6 Alt Single DB Deadlifts + 3 Single DB Russian Swings (each arm) + 3 Single DB Strict Presses (each arm)

Metcon (No Measure)

Run + Power Snatch

4 Sets (Not for time)

800-600-400-200

15 Unbroken Power Snatches (50% of 1RM)
No rest just use the run as recovery

Metcon (5 Rounds for reps)

“Good Grief”

5 Rounds x AMRAP 3:

4 Devil’s Press 50/35

6 Toes to Bar

24 Double Unders
Rest 1 minute between rounds