Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=HgEgIGE2ZI8
Warm-up
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
Snatch (1RM)
Metcon
Metcon (Time)
3 Rounds for time in EMOM setup
5 x Power Snatch (135/95)
15x Toes to Bar
45x Double Unders
The workout will be scored by the round you finished the WOD. 15min TC