Main – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Weightlifting

Snatch (15 min to build heavy)

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

12 OH walking lunges 45/25
9 KB swings 70/53
6 HSPU/pike
3 GI Janes