Main – CrossFit

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good start (No Measure)

3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch
PVC/Barbell Warm up for Snatch

Hang Power Snatch (10 min to work to a Heavy Single)

Metcon (Time)

3 Rounds
400m Run
300m Row
10 Power Snatch 95/65

Metcon (No Measure)

Alternating for 5 min
:20 ABMAT/ :10 Rest
:20 DU/ :10 Rest