150922 – #YEAHBUDDY

Announcements
*** ZONE DIET CHALLENGE STARTS 9/21 ***
U Turn CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
5 High Hang Power Snatch
5 Overhead Squat
250m Row
Weightlifting
Power Snatch (Establish 1 Rep Max)
Metcon
Metcon (Time)
750m Row
then,
3 Rounds
20 Kettlebell Snatch, 53#/35#
20 Ring Dip