CrossFit Loyalty – CrossFit
Using a running clock, athletes will have 5 minutes to establish a heavy single Power Snatch then start the metcon at exactly the 5 minute mark. At the end of the metcon athletes will then have 5 minutes to establish a heavy single Power Clean.
Power Snatch
5 minutes to establish a heavy single Power Snatch
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 Squat Clean Wall Balls
20 Single Arm Alternating DB Hang Snatch (Heavy)
30 Lateral Bar Hops
10 Single Arm DB Thrusters (Heavy)
20 Sit ups
Power Clean
5 minutes to establish a heavy single
