Wednesday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 8 Minutes

250m Row or 200m jog

8 Lateral box step ups (each side)

8 hanging scap retractions

4 kip to swing

4 strict pull ups

4 inchworms

4 burpees

Snatch Strict Press Behind The Neck + Tempo Overhead Squat + Snatch Drop (3x 3-1-3 @light weight)

3 Position Squat Snatch (2×1 @70%, 3×1@75%)

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Snatch Deadlift + Snatch Pull (3x(2+2) @95% snatch)

Metcon (Time)

21-18-15-12-9-6-3

Front squats (115/80)

Bar-facing burpees

Chest to bar pull ups

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