Main – CrossFit
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