Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Barbell Warm-Up (No Measure)

2 Min Moderate-paced Row

5 clean pulls

5 hang cleans

5 front squats

5 strict press

5 back squats

5 behind the neck snatch grip strict press

5 overhead squats

REPEAT

Skill

Barbell Position Work

EMOMx10

•Snatch Pull x2

•Snatch High Pull x1

Alt Minutes

• Hang Power Snatch x1

• Power Snatch

Metcon

Metcon (Time)

5 Rounds

25/20 Cal Row

1 Round of “DT”

12 Deadlifts (115/75)

9 Hang Power Clean

6 Shoulder to OH
RX+ (155/105)

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