Main – CrossFit
good start (No Measure)
3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch
EMOM for 7 min of Fun (No Measure)
10 Double Unders or 14 Singles
3 Strict Pull-up
5 Push-up
7 Squat
Metcon (Time)
400m Run
50 Alt DB Snatch 45/25
30 Clean & Jerk 95/65
20 Over the Bar Burpee
400m Run
OPEN athletes hit this at about 70% there will be time left over to foam roll and stretch. USE IT…
