North Raleigh CrossFit: 03/26/15

Strength

Alternating EMOM for 10:00:

1) Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute. If a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

2) 30 Seconds of Hollow Rock Holds

Conditioning

EM25M:
1) 30 Second ME KB Snatch (24/16kg – Alternating)
2) 3 Tall Box Jumps
3) 8 Lateral KB Lunges (26/16 kg – Alternating – 4 each leg)
4) 3 Broad Jumps (As far as possible)
5) ME Static Ring Holds