Red Stick CrossFit – CrossFit

Warm-up

Snatch barbell warmup (No Measure)

3 Min Moderate Paced Row

2 Rounds of:

5 Hang Snatch Grip Pulls

5 Hang Snatch

5 OHS

5 BTN Push Press

5 Snatch Balance

ALL WITH AN EMPTY BARBELL

Weightlifting

Snatch (3 reps E90S x 6)

For some this will be an opportunity to load the bar and for others(most) this will be an opportunity to get more comfortable with the lift. Let form be your guide as to whether or not to increase weight.

* If you are capable of performing a full snatch then do so

Metcon

Metcon (AMRAP – Rounds)

———–30 Min Running Clock———-

Min 0-2:

200 M Run+15 Lateral bar hops

Min 2-4

• 12 two count burpee pull-ups

Min 4-6:

• 20 DB Push Press (35/20)+20 Air Squats

Min 6-8:

• 35/25 Cal Row

Min 8-10:

Break
Score will be number of rounds that you were able to complete all of the required work within the time frame

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