CrossFit – Tue, Mar 4
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in Danville

Warm-up

2 min Cardio

10 PVC Pass Thru

10 OHS

5 up/down dog

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

Snatch Balance (4×6 60-65%)
Metcon (Time)

6 Rounds

20 Air Squats

10 Deadlifts 95/65 (rx+ 135/95)

5 Hang Power Cleans

12 Min Cap

Cooldown

band overhead

band leg stretch

½ kneeling thoracic rotation