9/27/2018

Santiam CrossFit – CrossFit

Metcon (No Measure)

16 minute EMOM

1: 20 Alternating DB Snatch 50/35

2: 45 Double Unders

3: 12 HSPU

4: 20 Goblet Squats with DB

Metcon (4 Rounds for reps)

rest 4 minutes

8 minute EMOM

30 seconds of max reps each minute

1: Strict Dips

2: Strict Toes to Bar

3: Strict Pull-Ups

4: Strict Press 65/45
Each movement is scored individually. Total score is lowest number of reps in each category.

Example: if you get 5 strict pull ups one round and 6 another, your score is 5 for strict pull ups