Crossfit Garage – CrossFit Warm-up (No Measure) Short line drills – 6 mats down, jog back to start: – Lunge with a Twist – Frankenstein Walk – Broad Jump + Vertical Jump —> 3 Burpees – Alternating Side Lunges – High knees (accumulate 40) – Butt Kicks (accumulate 40) – Bear Crawl —> 8 Cossack Squats Specific: Burgener Snatch Warmup (PVC): Down + Finish x 3 Down + Finish w/ elbows x 3 Muscle Snatch x 3 Power Snatch Lands: 2/4/6″ Snatch Lands x 3 Empty Bar: Power Snatch + Snatch Warmup Metcon 28 AMRAP 400 Snatches (AMRAP – Rounds and Reps) AMRAP X 28 400m run 3 Power Snatch (Athlete’s Choice: Heavy) 400m run 3 Squat Snatch Rx+ All runs sub 1:50 (Conditioning Focus)400m = 8 reps (1 rep per 50m) Bright Spot 400m Run (Time) Max Effort 400m Run 200m Run (Time) Power Snatch Snatch Squat Snatch Cool...
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