Hang Snatch, CTB, Lunges, Double-Unders 10.19.2016

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

Warmup:

10 Push-Up Shoulder Taps or Handstand Shoulder Taps

10 Pass Throughs

800 m jog

Banded Posterior Ankle Dorsiflexion
https://www.youtube.com/watch?v=1IzC-6uDqSE

ALL: Hang Power Snatch (80%x2, 85%x2, 90%x1, build to heavy single. )

ALL: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9:00:

6 Db/kb Clean to Thruster

9 Burpees

18 Double Unders

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