40 seconds to freedom

40 seconds to freedom

CrossFit Isorropia – CrossFit

Warm-up

*Coach led

Metcon (Weight)

1 power snatch

1 hang snatch

1 overhead squat

EMOM 10 minutes @ 75% of power snatch max.

Metcon (4 Rounds for reps)

:40 sec. on / :20 sec. off x 4

1- ski erg calories

2- hang power clean 95/65#

3- bar facing burpees

4- ring rows

4 rounds

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