FRIDAY METCON: 2017 QUALIFIER WORKOUT #1 100 ALTERNATING DUMBBELL SNATCHES (50#/35#) 80 CALORIE ROW 60 BAR FACING BURPEES 40 MUSCLE UPS *20:00 TIME CAP #dumbbellsnatches #calorierow #barfacingburpees #muscleups #2017qualifierworkout1

FRIDAY PREP SESSION: PULL UPS (STRICT AND KIPPING) METCON: 60 ALTERNATING DUMBBELL SNATCHES (50#/35#) M = 60 / F = 50 HAND RELEASE PUSH UPS 600M RUN 40 ALTERNATING DUMBBELL SNATCHES M = 40 / F = 32 HAND RELEASE PUSH UPS 400M RUN 20 ALTERNATING DUMBBELL SNATCHES M = 20 / F = 16 HAND RELEASE PUSH UPS 200M RUN *25:00 TIME CAP MIDLINE: PROGRAMMED BY CROSSFIT MAYHEM 10 HOLLOW ROCKS 10 V-UPS 10 TUCK-UPS :10 HOLLOW HOLD 1:00 REST X5 #pullups #dumbbellsnatches #hand