TUESDAY 11-24-15

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting

  • Form: Hang Power Snatch (8x5 (EMOM))

  • Form: Push Press (8x5 (EMOM))

  • C / I: Hang Snatch (8x3 (EMOM))

  • C / I: Snatch Balance (8x3 (EMOM))

Metcon

  • All: 500m Row (Time)