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CrossFit 9/27/2016
Warm-up
3 Round
:30 Jumping Jack
:30 Air Squat
:30 Jump Rope

PVC Stretches

Snatch Warm Up
Metcon
1: Metcon (Weight)
EMOM 14

Odd: 3 Power Snatch @ 80%
Even: 40 Double Under
Rest 5 Min
2: Metcon (AMRAP - Rounds)
EMOM 14

5 KB Swing (53/35)
5 Wall Ball (20/14)
5 Burpee

*RX+ is 7 of each movement
If you fail to get all reps in a minute, continue on to next minute with 1 rep less of each movement
Finisher
Metcon (AMRAP - Reps)
3 Min Max Effort Strict Pull Up

*Muscle Up for RX+
 
 
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