CROSSFIT

MetCon

i) 9 Minute AMRAP of:

40 SA DB Snatch (50/70#)

30 Bench Press (105/155#)

20 Burpee Box Overs (20/24″)

ii) 9 Minute AMRAP of:

40 Calories Assault Bike

30 SA DB OH Squats (35/50# – Switch Arms Every 5 Reps)

20 Ring Dips

Accessory

400m Farmer Carry (Switch Weights After 200m)

►Women: 1 Pood – L Arm/1.5 Pood – R Arm

►Men: 1.5 Pood – L Arm/2 Pood – R Arm