WOD 20052014

Main – CrossFit

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Burgener Warm Up (No Measure)

1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Land 2″, 4″, 5″
5. Snatch Drop
6. Hang Snatch
10 min Stretch
15 minute Snatch Practice

Strength

15 minutes to work up to heavy single

Snatch (15 minutes )

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

Toes to Bar
Burpee Plate Jumps

3, 6, 9, 12, 15, 18, 21…

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