1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

5 RDLs

5 Hang Snatch High Pulls

5 Hang Power Snatch

*empty barbell or very light weight

3) MetCon:

CrossFit Main Site Workout “180608”

10 Rounds:

1-minute time block:

10 Burpees

Max Power Snatch with time remaining

—2 minutes rest between rounds—

*Pace: Aggressive: 50 Reps, Solid: 40 Reps, Limit: 30 Reps

*reps are total snatches

*should finish the burpees in 30 seconds or less, find a weight you can get at least 3 reps of each round, should be a moderate to heavyish weight

Beginner: 75/55

Intermediate: 115/75

Advanced/Sport: 155/105