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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