CrossFit Brunswick – CrossFit

Warm-up

-leg swings x10 each

-air squats, drop squats, jump squats x5 each

-arm circles and bear hugs x10 each

-pogo jumps x10

-lunge and rotate x5 each

-world’s greatest stretch x3 each leg

-scales x5 each leg

-inchworms x5

-windmills x10

-I’s, Y’s and T’s x10 each

Barbell warm up (or pvc)

-hang snatches x5

-snatch grip rdls x10

-overhead squats x10

-behind the neck snatch grip thrusters x5

Snatch (1×1)

15:00

build to a heavy single snatch w/ 3 sec hold at knees

Metcon (Time)

For time

3 rounds

10 snatches(65/95)

10 t2b

2 rounds

12 snatches(95/135)

12 t2b

1 round

15 snatches(115/165)

15 t2b

Time cap: 25 min

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