Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

2 Sets:

12 Alt. Superman

10/side Seated Plate Shoulder External Rotation (5,2.5)

10 Snow Angels

into…

2 Sets:

5 Snatch Deadlift

5 Snatch Pull

5 Snatch High Pull

5 Muscle Snatch

Strength

Metcon (Weight)

Snatch Complex:

5 Sets:

1 Snatch Deadlift

+

1 Snatch High Pull

+

1 Power Snatch

*Nothing HEAVY focus on the Snatch Transition.

(12 MIN T.C.)

Workout

Metcon (Time)

FOR TIME:

Buy in: 1 Mile Run

into…

3 Rounds:

15 Wall Ball Shots (20/14)

12 Box Jumps (24/20)

9/9 DB Hang Snatch (50/35)|(35/25)

(T.C. 22MIN)