Red Stick CrossFit – CrossFit

Warm-up

Snatch barbell warmup (No Measure)

1 Lap Indian Run

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 Pull/Snatch/Snatch Balance (•add weight as form allows)

12 Min EMOM

Even: 3 Snatch Grip Pulls + 2 Snatch Grip High Pulls

Odd: 1 Full Snatch + 1 Snatch Balance

Metcon

Metcon (Time)

50 Wallballs (20/14)

40 KBS (53/35)

30 Burpees

20 Toes to Bar

10 Man Makers (35/20)
Wallball (30/20)

KBS (70/53)

Manmaker (50/35)

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