21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

080917 – It’s Gonna Hurt….A Little

U Turn CrossFit – CrossFit

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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