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141119 – “Stay In Your Zone”

U Turn CrossFit – CrossFit

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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

Squat Snatch (1 – 1 – 1 – 1 – 1 – 1)

Metcon

Metcon (AMRAP – Reps)

13-AMRAP

5 – 10 – 15 – 20 …

Wall Ball Shot (20#/14#)

Pull-up