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

150520 – Rafael

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

Metcon (Weight)

12 Minutes to Establish a Heavy Complex

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Metcon

Metcon (Time)

4 Rounds

30 Sit-up

20 Sumo Deadlift High-Pull

10 Ring Dip