103019

CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean + FS (10:00 to build to a heavy set)

Strength

Deadlift (3×3 at 90-100% of tough 3)

If your back is still tight or you are fatigued from doing the open WOD, please be smart about your weights. Feel free to scale the weight back

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 hang cleans 135/95

15 C2B

20 wall balls

Weightlifting Program

Snatch (2 every 1:15 for 10:00)

8 sets total

Snatch (5 singles from 10:00-16:45)

Snatch Grip Deadlift (Build to a tough 3 in 5 sets)

Back Squat (4 seta of 3 at 80-85%)

GHD Situps (3 x 20)