CrossFit – Tue, Jan 10

Skill Work

Kipping & Butterfly Pull Ups

Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Metcon (Time)

6 RFT

10 Hang Squat Snatch 75/55 (rx+ 95/65)

10 Pull Ups (rx+ Chest to Bar)

250 M Row (rx+ 15 Cal Bike)