CFNA – CrossFit
Hang Power Snatch (work to a heavy single)
This is the Rx option. Focus on technique before adding weight.
1 Hang Power Snatch + 1 OHS + 1 Squat Snatch (work to a heavy weight of the complex)
This is the Rx+ option. You can drop barbell between OHS and Squat Snatch.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
16 Wallballs 20/14
8 Power Snatches 115/85 (Rx+ 135/95)
16 Sit-ups (Rx+ GHD)