IRIDIUM CrossFit – CrossFit

snatch progressions (20 minutes total time spent)

Snatch pulls from the hang first then the ground.

Metcon (Time)

3 rounds:

5 ring muscle ups or 10 strict dips

10 snatch

500 meter row

Rx+ 115/80

Rx 75/55
Use a band for strict dips, or ring mu progressions.