04/22/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row
3 rounds
5 shoot throughs
5 Burpee Box Jumps
5 KB Swings
5 Russian Twists

Weightlifting

Snatch (1RM)

Strength

2 pos snatch (hi hang/hang) (EMOM 5 MIN @ 65% of 1RM)

Metcon

Metcon (Time)

8 MIN. AMRAP
10 Box Jumps (24/20)
10 KB Swings (24/16), Adv(32,24)
10 Burpees

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