CFSBMetcon - Sat, May 17
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
10 Banded Pass Throughs
5 Kip Swings
2x50ft Shuttle Run
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
2 sets:
1x50ft Shuttle (each/1:1)
3 Power Snatches (each/build in weight)
3 Synchro Toes to Bar
Metcon
RX
Teams of 2
3 sets:
8:00 AMRAP
8x50ft Shuttle Runs (4 each/1:1)
16 Deadlift ((225/155)
8 Synchro Toes to Bar
-rest 3:00 between sets-
