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141217 – “Eight 50’s”

U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

10 Air Squat

10 PVC Back Squat

10 PVC Overhead Squat

10 PVC Snatch Balance

10 Empty Bar Overhead Squat

Then,

Snatch Work

Weightlifting

Power Snatch (15 Minutes to Establish 3RM T&G)

Metcon

Metcon (Time)

50 Double Under

50 Burpee

50 Double Under

50 Wall Ball Shot (20#/14#)

50 Double Under

50 Pull-up

50 Double Under

50 Power Clean (115#/75#)