CrossFit 806 – CrossFit

Metcon

Metcon (Time)

“Partner Workout”

4 Rounds

20 Synchro Dumbbell Snatch (50/30)

20 Alternating Box Jumps (30/24)

20 Synchro Med Ball Sit Ups (20/14)
*both athletes must be locked out overhead with the dumbbell for 1 rep of the snatch to count. On sit ups both athletes must touch the ground with the ball and then touch their feet for 1 rep to count

**scale as needed

Accessory Work

8 Minute EMOM:

Minute 1: :40sec Double Kettlebell Front Rack Hold (Heavy)

Minute 2: :40sec Strict Hanging Knee Raise (knee to elbow if possible)

*scale as needed

(kettlebell front rack: elbows in front of the body with the kettlebell resting on the shoulder with the handles below the chin)