CrossFit Moreland – CrossFit
Metcon (No Measure)
a) 30-45sec Nose to Wall HS Hold
b) 1-3 Rope Climbs
Use this time to practise perfect form on these skills without getting too fatigued or tired.
HS Hold focus – tight core and overhead position
Rope Climb focus – clamp and pushing with legs instead of pulling with arms
3RFT: (CAP 14:00)
15 Hang Power Snatch 42.5/30
20 Burpees to Target
*Rest 1:00 b/w rounds
Choose a weight on the Snatches that you could do unbroken when fresh, but you don’t necessarily have to do for today.
Aim to have the burpees completed in less than 90seconds.
Push the pace, you get rest between rounds so get after it!