11/29/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

10 Back extensions

Monster walk

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

10 Overhead Squats with pipe

**Snatch Day** – Burgener Warmup with barbell

Weightlifting

Overhead Squat (6×3)

High-Hang Snatch (Practice)

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

10 Vups

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