Crossfit North Cloud – CrossFit
Warm-up
In 5 minutes, complete the following to warmup for the MetCon:
2 sets of 3 – High Hang (Pockets) Snatch
2 sets of 3 – Hang Snatch
*Stay between 50 and 70% of your 1-RM Snatch for these four warmup sets.
High-Hang Snatch
Hang Snatch
Metcon
Metcon (AMRAP – Reps)
EMOM 20: (Every minute on the minute for 20 minutes)
Odd: 10 Box Jump Overs (24/20)
Even: 3 Squat Snatches (155/105)
*Snatches should be heavy enough that you have to do singles. But, not heavy enough that you can’t cycle through 3 in 45 seconds or less.
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