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21
Mar

160322 Tough Tuesday

rowing

The Saturday morning crew taking on the CrossFit Open workout 16.4

Lifting: Snatch Complex

Every 2 minute for 10 minutes perform:

  • 1 PS + HPSn + 3OHS

Work up to a heavy but doable complex


Metcon I:  For Time (CAP 15min)

30-20-10 of:

  • OHS 95/65
  • Burpees over Bar

Metcon II: 3 rounds for time (CAP 15min) :

  • 400m Run
  • 21 Box Jumps (These should be jumps. Use a box height that allows you to jump efficiently)
  • 12 Push-Press 95/65

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