Flex Friday 033117
U Turn CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
With a PVC pipe, 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
Power Snatch
10 EMOM
1 @85% every minute
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
400m Run
20 Box Jumps (24/20)
10 Front Rack Lunges (135/95)