CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 12 minutes:

9 Power snatch (115/75)

15 Overhead squat (115/75)

21 Toes to bar
-Goal is to get at least 4 rounds. Keeping the overhead squats unbroken is a good challenge for this one.

Metcon (No Measure)

3 Rounds for quality:

25 Ring Push up

15 Double KB swing (53/35)
– Hang the rings as close to the ground as possible. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 15 reps in a row.