CrossFit Lifted, CrossFit Lifted South – CrossFit
15 at 50% of your 1RM Snatch
Metcon (3 Rounds for reps)
Against a 9 minute running clock:
3 minutes of DB Snatches x max reps (55/35)
3 minutes of box jumps x max reps (24/20)
3 minutes of backsquats x max reps (45/35)
Score this as three separate events.
NOTE: DO NOT drop empty barbells.
Metcon (No Measure)
12 barbell rollouts (using 25# plates or greater)
Rest 1 minute
(This video is a little corny, but does a great job of concisely explaining the movement)