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

Flex Friday 033117

U Turn CrossFit – CrossFit

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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)