CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike, Row or Run:

3-5min @ an easy pace

PVC Warm Up 1x:

10 PVC Pass Thru

10 PVC Around the World

10 PVC Rotation

10 PVC Good Morning

5-10 PVC OHS

5-10 PVC Sotts Press

2xs:

15 Overhead Band Pull Apart

10 Banded Press

5 Muscle Snatch

5 Snatch Press or Push Press

3 Snatch Balance

Snatch Specific Warm Up 1x:

3 Snatch

3 Hang Snatch

3 High Hang Snatch

Metcon (No Measure)

Reverse 3 Position Snatch

1-1-1-1-1

Notes: Use no more than 60% on any set. Reps go floor, hang, then high hang.