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

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