CrossFIt 1/04

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

8 Monkey Thoracic Rotations

8 SA DB High Pulls/side

8 Kipping Swings

5 Strict Chin Ups

2 Rounds

5 Barbell Monkey Set-up

5 Hang Muscle Snatch

5 Snatch Grip Push Press

*BB then add Weight

Weightlifting

Snatch (3x(4.4.4) @ 60%)

*30sec Intra-Rest, 2min Inter-Rest

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Double Under

20 Wallball (20/14)

10 C2B Pull Up

L1 (45 Singles)(14/10 WB)(Jumping or Kipping Pull Up)

Rx (As Written)

Rx+ (7 Rounds For Time)