Crossfit Garage – CrossFit

Warm-up

AMRAP X 8

20 Jumping Jacks

10 PVC Around the Worlds

3 Inchworms with Push-up

3-5 reps with empty bar:

Snatch DL

Down Shrug

Down Shrug w/ Elbows

Muscle Snatch

Hang Power Snatch

Overhead Squat

Power Snatch

Squat Snatch

Skill/Strength

10 min for tire flip practice

Snatch

Build to above working weight in retcon

Power Snatch

up to 70-80%

Warm up to just ahigher than the weight you’ll use in the WOD

Metcon

burpee run tire flip snatch (Time)

For time:
25 burpee buy in, followed by

5 rounds of
200m run
2 tire flips (your choice)
6 snatches at 55% 1RM

finish w/ 25 Burpees

Rx+ 65%
practice those tire flips before hand