Bear Canyon CrossFit – Open Gym
Snatch High – pull + Snatch (3 @ 70%, 3@ 75%, 3 @ 80%, x 3 @ 70%)
1 pull 2 snatch =3
Snatch Seg. Pull (3@ 95%, 3 @ 100% 3 @ 105% x2)
2 pulls with 3 sec pause just off the floor = 1 reg snatch pull =3
Back Squat (3 @ 75%, 3 @ 80% x 2 # @ 75%)
2 pause 1 bsq =3
Metcon (2 Rounds for reps)
2 Sets
6:00 AMRAP, 3:00 Rest
32 Double Unders
8 Dumbbell Thrusters 50/35
4 Devils Press 50/35
Goal: 3+ Rounds/Set