CrossFit – Wed, Jan 17

Crossfit Garage – CrossFit

General Warm-up (No Measure)

AMRAP 6:00

2 shuttle runs (1 shuttle run = 25 ft down and back)

4 burpees

6 plate ground-to-overheads

8 kip swings

240117 (Time)

– RX –

For time:

30-20-10:

Burpees

Chest-to-bar pull-ups

Alternating DB snatches (35/50 lb)

– INTERMEDIATE –

For time:

30-20-10:

Burpees

Chin-over-bar pull-ups

Alternating DB snatches (20/35 lb)

– BEGINNER –

For time:

21-15-9:

Burpees

Jumping pull-ups

Alternating DB snatches (10/15 lb)

Skill Work (No Measure)

Pre-workout

EMOM 6:

3 bar muscle-ups or transition drills

Stretching (No Measure)

1 set:

1:00 doorway pec stretch/side

– AT-HOME – (Time)

For time:

30-20-10

Burpees

Alternating double-dumbbell renegade rows (35/50 lb)

Alternating single-dumbbell snatches (35/50 lb)