Posted by IN

Vermont – 50 State Challenge

30 August 2013

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Hang Snatch (2-2-2-2-2-2-2 Progress weight to 80%)

Metcon (Time)

3 RFT

20 Overhead Walking Lunges (45/25)
15 Ring Dips
10 KB Snatches (35/53) Each Arm

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