Main – CrossFit

Warm-up

Dynamic Warm-up (No Measure)

Down and back a number of times with various stretches and exercises

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 (Work to heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Kevin Ogar”
14 min AMRAP
3 snatch (135/95#)
1 muscle up
20 wall balls (20/14#)