Hang Power Snatch, Row, Double Under, Thruster, Burpee 07.14.2017

Seaward CrossFit – CrossFit

ALL: Hang Power Snatch (6:00 to build from empty bar)

Jumps of 5#-10# the entire time. Higher volume, quick turnover, position and skill work.

ALL: Metcon (3 Rounds for time)

3 rounds

500m row

40 DU

20 medball thrusters (20/14)

10 burpees

1:00-2:00 rest between rounds

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