Tuesday - CrossFit

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Coach's Warm Up/Mobility

1 High Hang Snatch + 2 Overhead Squats (6x1 @ 75%)

6 sets of 1 at 75% of 1RM Snatch.

Metcon (Time)

5 Rounds:
200m Run
15 Handstand Push Ups
10 DB Snatch 50/35(70/50)
5 Strict Pull Ups

For Time

20 minute Cap.

Scale:
15 Handstand Push Ups ->
Kettle Bell Strcit Press
10 DB Snatch -> The weight
5 Strict Pull Ups -> Either the number of Strict Pull Ups, or 1 20sec Negative, 10 Ring Rows

Dan Shrum