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
Power Snatch (20 min to build heavy)
Metcon
Metcon (AMRAP – Reps)
7 min up ladder – 3,6,9,12,etc
Power Snatch 115/75
burpees
Metcon
400m Run (Time)
Max Effort 400m Run