CrossFit – Mon, Feb 13
Valentine's Day is FREE GUEST DAY!
Get a raffle ticket for working out, and an extra ticket when you bring a guest!It's time to sign up for the 2023 CrossFit Open!
Friday Night Lights kicks off 2/17!
CFSR Open 2023 Shirts & Tanks are available to order!

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

EMOM

6 min EMOM

1 Muscle Snatch

1 OHS

1 Snatch Balance

1 Hang Squat Snatch

1 Full Snatch

Snatch (Build to 1 RM)
Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Power Snatch 75/55 (rx+ 95/65)

20 Double Unders