CFG - Lacey
1200 - 12 of us
Crossover Symmetry
Foam Roll
Warm Up
inch worm plus push-up
pass through
kang squat
side lying windmill
bootstrap
reverse snow angel
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
I worked up from 55-55-60-60-65-65-65-65
Metcon
For time:
1000 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run
Scaled to 45# snatch. Row around 4:45, snatch 10-7-7-7-7-6-6 (9:25), quick 800 m finishing in 14:11
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