140924 – “I’m Seeing Double!”

Main – CrossFit
Warm-up
Snatch Warm-up (No Measure)
With an empty bar, 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
Weightlifting
High-Hang Snatch (Establish 1RM in 15 Minutes)
Metcon
Metcon (AMRAP – Reps)
5-AMRAP
5 Pull-up
10 Push-up
15 Squat
2 Minutes Rest
5-AMRAP
5 Squat
10 Push-up
15 Pull-up