Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
300m Row
15 Hollow Rocks
12 Reverse Lunges
10 Scapular Push-ups
30 second Supinated Grip Passive Hang
Metcon (5 Rounds for time)
5 sets
Every 4 minutes complete:
10 Box Jumps, 24/20″
15 alt. DB Snatch, 50/35#
250m Run
Aim for consistent times across all five sets.