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

Power Clean (12 min to find heavy single)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (AMRAP – Reps)

Rest 3 min, then:
(16 min time cap)
1,000m row
50 burpees (6″ target)
50 box jumps
with remaining time-
max HSPU reps <--score