CrossFit – Wed, Oct 19

Squat Snatch (1 Rep EMOMx6:00 @70-80% of 1RM)
<p>Coach’s Notes: Same rep scheme as last week. Go heavier than last week but don’t go above 80%</p>

Bent Over Barbell Row (6 Reps EMOMx6:00)
<p>Coach’s Notes: Use a heavier weight than last week.&nbsp;</p>

Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAPx12:00</p><p> </p><p>6 Burpee Box Jump Overs&nbsp;</p><p>12 Single Arm DB Snatch (right arm)</p><p>6 Burpee Box Jump Overs</p><p>12 Single Arm Db Snatch (left arm)</p><p> </p><p>Men’s Rx: 50# DB, 24" Box</p><p>Women’s Rx: 35# DB, 20" Box</p><p> </p><p> </p>