3/6/19

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

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Weightlifting

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

Metcon

Metcon (Calories)

3 Rounds

On a 90 second clock perform

15 Power Snatch (75/55)

then Max calorie ski in time remaining

:30 rest between rounds

Score is total calories

Core

Metcon (No Measure)

3 Rounds

20 Second LSit

20 Second Hollow Rock

20 Seconds abmat situps