CrossFit North Reston – CrossFit
4 Rounds NFT
3 Hang Power Snatch
3 Overhead Squats
3 Heaving Snatch Balance
3 Hang Snatch
Record weight used
**Remember this is simply time to work positioning, don’t let your weight on the bar dictate that.
If needed, take a short rest (:15-:30) each round before executing hang snatches.
Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
15 Wall Balls
6 Power Snatch (115/75)
Record time completed each round
For most, this should be taking about 2-2:30 /round.