Main – CrossFit


10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side KB Swing (Right) -Lunge (Left) -Clean & Press (Right) -Turkish Getup (Left) -Figure 8’s (Front Pass) -Turkish Getup (Right) -Figure 8’s (Back Pass) Stretches: First Rib Mobilization, Oly Wall Sit, Quad Smash, Rolling Dislocates

Strength & Skill

High-Hang Snatch (5-5-5-5-5)


Four rounds of max hold time. Choose the highest time to record.


Metcon (AMRAP – Rounds)

17Jul2014 12 Min AMRAP 10 x Muscle Snatch (115# / 85#) 100 m Forward Sprint 10 x Burpees 100 m Backward Sprint