CF121716

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs

5 Around The Worlds (each direction)

Then,

Burgener Warm-up: 2 times through

Down and Finish

Elbows High and Outside

Muscle Snatch

Snatch Lands (2″, 4″, 6″)

Snatch Drops

Mobility

Banded Shoulder / Lat Stretch: 20 second each position

Metcon

Metcon (AMRAP – Reps)

EMOM x 30 Minutes

Minute 1: Power Snatches (75, 55)

Minute 2: Rest

Minute 3: Burpees

Minute 4: Rest

Minute 5: Box Jumps (24, 20)

Minute 6: Rest
Snatch weight should be light enough for big sets. Hold consistent pace throughout. Just keep moving. Score is total number of reps

Categories: wod

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