Transcona CrossFit

Wednesday Aug 28, 2019

Snatch Complex Every 2 mins x 6

1 Snatch Pull

1 Power Snatch

1 Snatch Balance

1 Squat Snatch

*Start at 45% add 5% per round until you find a working weight that allows good form. Finish the rest of the workout with the same weight*

“Lite It Up”

3 x 7 min AMRAPS

Part 1:

27 Cal Row

27 Burpees

27 C2B Pull Ups (Jumping Pull Ups)

REST 2 mins

Part 2:

21 Cal Row

21 Burpees

21 T2B (Toes To Ring/ Knee Raises/ Sit Ups)

REST 2 mins

Part 3:

15 Cal Row

15 Burpees

15 Pull Ups (Ring Rows)

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