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Hawk – Bird Challenge

13 November 2013


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Hang Snatch (5 x 1 progress weight to 80%)

Snatch (10 x 1 progress weight to 80%)

Hawk (AMRAP – Rounds and Reps)

8 min AMRAP

3 Deadlifts 225/155
6 V-Ups
12 Squats

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