CrossFit Potentia – CrossFit

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Mobility

Warm-up (No Measure)

Dragon pose @ 45/side

Puppy dog pose @ 45/side

Metcon

Metcon (Time)

Complete:

21 bar facing burpees

21 power snatches @ 115/85

15 bar facing burpees

15 power snatches

9 bar facing burpees

9 power snatches
Target: 10 minutes

Cap: 14 minutes

Strength

Front Squat + Back Squat (EMOMx10: odd-2 front squats, even-4 back squats)

Performed @ 72% 1RM back squat

Embrace

Metcon (AMRAP – Rounds)

3 rounds NOT for time:

7 KB waiter squats (left)

14 hollow rocks

7 KB waiter squats (right)

14 hollow rocks

50m single arm KB overhead carry (switch arms @ 25m)

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