WEDNESDAY

Great work with Grace people! I saw some great times and even better decisions. Remember, CrossFit and CrossFit isn’t all about calorie burning. There are metabolic pathways that we are trying to hit. Short, intense workouts with huge work capacity will undoubtedly make you fitter. Don’t skip these short ones. They can be just as beneficial as an hour of spin class if not more so.

STRENGTH

Snatch

Squat or Power

1/1/1/1/1

METCON

“Snake Bite”

OPEN

21-15-9

Squat snatch (95/65)

Chest to Bar Pull-ups

PERFORMANCE:

15-12-9

Power Snatch (95/65)

Overhead Squat (95/65)

Pull-ups

Fitness:

15-12-9

Power Snatch (75/55)

Overhead Squat (75/55)

Ring Rows