080917 – It’s Gonna Hurt….A Little
U Turn CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
With a PVC pipe, perform the following:
5 Snatch Grip Jump & Shrug
5 Snatch Grip High Pull
5 Muscle Snatch
5 Overhead Squat
5 Snatch Balance
3 Sotz Press
3 Duck Walk Steps Forward
3 Duck Walk Steps Backwards
Strength
High-Hang Snatch (15 minutes to establish 1RM)
Metcon
Metcon (Time)
3 Rounds
15/10 Kcal Assault Bike
10 Axle Bar Deadlift (110/90)
5 Plate Burpees
2:00 Minute Cap
3:00 Minute Rest Between
*Slowest time is your score