141119 – “Stay In Your Zone”
U Turn CrossFit – 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
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