December 5, 2017

Omega CrossFit – CrossFit

Metcon

Running clock: 45 minutes

Teams of 2 –

Minutes 0-5:

ME calories on row or ski erg

Minutes 5-6:

REST!

Munites 6-10:

SOLO ME burpees (ALONE)

Minutes 10-23:

Establish 1 one rep max hang snatch

Minutes 23-25:

REST!

Mntes 25-30:

BACK WITH PARTNER!

ME calories on row or ski erg

Minutes 30-31:

REST!

Minutes 31-35:

ALONE AGAIN!

ME burpees

Minutes 35-37:

REST!

Mintes 37-45:

8 min AMRPA

20 alt DB Snatch

3 ring muscle ups

If you cannot do ring muscle ups: 18 v ups + 18 hand release push ups

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