Frawsty Fridays: 09/21 (Gym Provides)
CrossFit Deliverance – CrossFit
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.
Metcon (10 Rounds for reps)
10 Lateral Bar Over Burpees
Max Power snatch (155/105)
Your score is the total amount of snatches completed
Coaches Choice: Complete optional work in competitive program