Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Warm-up
Warm-up (No Measure)
Squat Snatch Drills
5x Snatch Grip Deadlifts
3x Behind the Neck Push Jerk + OH Squat
5x Snatch Balances
5x Hang Power Snatches
5x Power Snatches
5x Squat Snatches
Quickly Build To Wod Weight
Pull Up Prep
Rehearsal Round
3 Squat Snatches
3 Strict Pull Ups
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.