Workout 5.13.17

Nickname: Serpentine

Cloud 9 CrossFit – CrossFit

Warm-up

Before class starts bear crawl 1 length of the gym

Buy In

5 min emom

3 kb cleans 50/35

3 front squats

3 presses

*each arm

WOD

Metcon (AMRAP – Rounds and Reps)

Partner workout

6 min AMRAP

12 cal row

12 snatches 75/55, scaled 65/45

3 min rest

6 min AMRAP

12 cal row

8 snatches 95/65, scaled 75/55

3 min rest

6 min AMRAP

12 cal row

4 snatches 135/95, scaled 95/65
Athlete 1 completes a round. Athlete 2 completes a round. Keep trading off rounds until the time is up. Change weights during the rest period. At the end add all the rounds and extra reps together for the score.

Feature Video

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