Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Group Warm Up #38 (No Measure)

2 Rounds NFT

• 20 Yard Inchworm

• 10 Goblet Squats

• 5 BTN Wide Grip Strict Press

• 5 Power Snatch

• 10 Hollow Tucks

Skill

10 Min EMOM

Even Minutes:

• 2 Clean Pulls + 1 High Hang Power Clean

Odd Minutes:

• 1 Power Clean + 1 Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

• 200 M Run

• 50 Air Squats

• 10 Power Snatch (95/65)

• 40 Abmat Situps

• 10 Box Jump Overs (24/20)
RX +:

• 200M Run

• 30 Alt Pistol Squats

• 10 Power Snatch (135/95)

• 20 GHD Situps

• 10 Box Jump Overs (30/24)

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