Main – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2”, 4”, 6”
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

Clean and Jerk (15 min to find Heavy Single)

Metcon

Metcon (Time)

For time:
25 close-grip bench press (135/95#)
*Unbroken*
750m Row sprint
Rest 1 min, then;
3 rounds:
25 kettlebell swings (53/35#)
5 muscle ups