Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*on box

10 Step Ups

4/4 Controlled Step Downs

:20 Armless Prayers

:45/:45 Box Pigeon

*PVC

10 Pass Throughs

5 Jump and Catch

5 Scarecrow Snatches

5 Jump and Catch

5 Snatch DLs

*grab barbell

5 Snatch High Pulls

5 Hang Muscle Snatches

5 Overhead Squats

3 High Hang Snatches

3 Hang Snatches

Snatch (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

4 Rounds

10 Power Snatches (95/65)

15 Box Jumps (24”/20”)

20 Air Squats

12 Minute T.C.

*snatches should feel light after the heavy snatch strength work. Should all be TnG. Not a super long workout so try and push the pace from the beginning.