12/13/2019

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

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