30949 Jay Dr.
Spanish Fort, AL 36527
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Thursday 7/24/2014 WOD

July 24, 2014

Main – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

Clean (6 sets of 5 at 70%)

Metcon

Metcon (Time)

30 – 25 – 20 – 15 – 10

Row for Calories
Box Jumps (24/20)
Balls Slams (20/10)

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