CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Hang Snatch (3-3-3-3-3-3-3)

The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).

Overhead Squat (3-3-3-3-3-3-3)


Metcon (3 Rounds for reps)

3 rounds for time:

400m run

AMRAP Kettle Bell Snatch up to 3 min

Rest to 5 min
If you did not master the KBS Friday sub heavy Russian swings.