Wednsday CF class

Crooked River CrossFit – CrossFit

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Power Snatch (1-1-1-1-1)

Metcon (Time)

For Time

800m

1 Rope Climb

2 wall climbs

20 Hang KB Snatch 53/35

600m Run

2 Rope Climb

3 Wall climbs

30 Hang KB Snatch

400m Run

3 Rope climbs

4 Wall Climbs

40 Hang KB snatch

20 min Cap
Scale

– x3 Spine climb/x3 foot lock pull up

– Depth of wall climb

– KB swing