1/10/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

10 Overhead Squats with barbell

10 Squat jumps with barbell

**Snatch Day** – Burgener Warmup with barbell

Weightlifting

Power Snatch (5-3-2-1-1-1)

Metcon

Metcon (Time)

10 down to 1

Power snatch(95/65)

15 Double unders between each

Core

Metcon (No Measure)

3 Rounds

20 Russian twist

20 Bicycle

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