Open Prep

Comanche CrossFit – CrossFit

Metcon (Time)

5 Sets

Warm Up WOD

20 Burpees (Competitors use rowers or air dyne for 20 Cal)

100 Double Unders

Rest 1 Minute in between sets


Snatch + Hang Snatch (Work up to heavy snatch + hang squat snatch )

Hang onto the bar for the whole complex.

Record your heaviest successful complex

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 mins:

From the floor: Snatch + 5 OHS

Complete this at ~65-70% of max snatch

Metcon (Time)

3 rounds for time:

20 HR push-ups

30 wall balls

40 OHS, 45#