Crooked River CrossFit – CrossFit

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Warm-up (No Measure)

*General warm up

*Burgener Warm

-Down and up

– Elbow high and outside

-muscle snatch

-snatch drops and lands

Reveiw 3 positions of the snatch with the barbell

3. Set up position- hit pos 2

2. take off position- hit and GO!

1. High hang-shrug under

Metcon (AMRAP – Rounds and Reps)

Amrap 9min

5 Snatches 115/75

10 Box Jumps 24/20

15 HR Push ups