Comanche CrossFit – CrossFit
Metcon (No Measure)
Warm Up
1 Muscle Snatch
2 Push Press behind neck
3 Drop Snatch
4 Good Mornings
Strength
Find a heavy single
Low hang Power Snatch X2
Back Squats
5X3 find heavy triple
Drop 50% and do max reps in 2 minute
Metcon (AMRAP – Rounds)
AMRAP 12 Minutes
12 Box Jumps
8 Clean and Jerks
4 Handstand Push Ups