CrossFit – Thu, Mar 16
Please make sure to check your email regarding Membership & Pricing changesNew Merch is on the rack – want something that's not on there? Email Conact@crossfitsr.com and we'll see if we can get it for ya!

Mobility

Foam Rolling, Banded Stretching

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

Skill Work

8 min EMOM

1 Snatch Pull

1 Hang Power Snatch

1 Snatch Balance

1 Full Snatch

45-50% 1 Rm Snatch

Metcon (AMRAP – Rounds and Reps)

5 min Amrap

4 Power Snatch 75/55 (rx+115/75)

4 Overhead Squats

4 Bar Facing Burpees