THE 5 SECOND RULE

CROSSFIT TRENCHES – CrossFit

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Snatch Pull (5@85%, 4@90% & 3@95% of 1RM of Sqt Snatch)

Snatch (5@60%, 5@65%, 5@70%, 4@75% & 4@80% of 1RM)

*Squat Snatch*

Metcon (Time)

For time:

4-3-2-1 Rope Climb

100 ft Bear Hug Walking Lunges 30/20 Slam-ball

4-3-2-1 DB HSPU 50/35

(Example of round one: 4 rope climbs, 100ft walking lunges, 4 HSPU. Round two: 3 rope climbs, 100ft walking lunges, 3 HSPU. Last round will be 1 rope climbs, 100ft walking lunges, 1 HSPU)

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