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

2 Position Snatch

First Rep from the Ground, Second Rep from Above the Knee
Work to a heavy for the complex. Do not drop the bar

Metcon

500m Row (Time)

Max Effort 500m Row
3 attempts. Score is your total of all 3