141015 – “Outlift a Runner”

Main – CrossFit
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
Metcon
Metcon (Time)
30 Honey Badger Complex (135#/95#)
– 1 Power Snatch
– 1 Behind the neck push press
– 1 Snatch Balance