Main – CrossFit

Warm-up

Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Floor Sweep, Anchored T-Spine, Couch Stretch

Strength & Skill

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

*Bar does not touch ground during the set of five reps.
**If you are new to the movement, stay light and double the reps each round (10x)

Metcon

Metcon (Time)

28Jul2014

5 Rounds of:

10 x Power Snatch (95# / 65#)
Rest 30 sec
10/25 meter Shuttle Sprint
Rest 30 sec