CrossFit – Mon, Mar 27
Congratulations Steph, Evelyn & Coach Tim on advancing to the Masters Age Group Quarterfinals!Congratulations to our 27 members and 3 coaches that completed the CFSR 75 Hard Challenge!

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 45-55%

1 snatch pull

1 hang power snatch

1 OHS

1 Snatch Balance

1 Full Snatch

Snatch (5×4 70-80%)
Metcon (AMRAP – Rounds)

15 Min EMOM

1. Row 250/200M (rx+ 300/250)

2. 6 Burpees over Bar, 6 Ground to overhead 95/65 (rx+ 115/75)

3. 12 Hollow Rocks (rx+ 15)