Li’l Sebastian

CrossFit Boro – CrossFit

Please…. do not read today’s workout and decide not to come to class because of the movements listed. The only way to turn weaknesses into strengths is by facing them head-on and working on them. If you want to improve is through experience. Give yourself that opportunity today. The EMOM is your chance to work with light loads and focus on technique in a less-intense environment than the workout.

For the 3 RFT, the snatches should be able to be done in sets of 4-6 reps and the OHS should be unbroken. The run should take no more than 3 minutes to complete. Let’s get it!!

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A: Metcon (Weight)

EMOM x 8 minutes

1 Halting Snatch Deadlift +

1 Snatch Pull +

1 High Hang Squat Snatch

B: Metcon (Time)

3 RFT (Cap: 15 minutes)

12 Power Snatches (95/65#)

9 Overhead Squats

400m Run

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