10/18/2016

TBE CrossFit – CrossFit

General Warm Up 3 (No Measure)

10x10m side shuffle

10 lateral leg swing

10 torso twists each side

20 mountain climbers (forward foot should be even with hands)

Metcon (AMRAP – Reps)

AMRAP 4:

21-15-9:

Power Snatch (75/55#)

Burpees

Rest 4:00

Metcon (AMRAP – Reps)

AMRAP 4:

15-12-9:

Power Snatch (95/65#)

Burpees over Bar

Rest 4:00

Metcon (AMRAP – Reps)

AMRAP 4:

12-9-6:

Power Snatch (115/80#)

Burpee Box Jumps (24″/20″)

Post workout stretch 2(optional) (No Measure)

2 min each

Forward fold

Sampson

Banded lat stretch (bow and arrow)

Tags: