Turn2CrossFit – CrossFit
Warm-up
3 min bike/row/ski
10m samson stretch
10m bear crawl
10m inch worm
10m elbow to ankle
3 rounds:
10 banded pull aparts
10 banded presses
5 high hang muscle snatch
5 power snatch
5 OHS
Metcon (No Measure)
2x 6min EMOM
1st 6mins- 3 tall snatches + 1 OHS
2nd 6mins- 3 tall power snatch + 1 power snatch
3 Power Snatch + 1 Snatch
These do not need to be tap and go. You can drop the bar and regrip and set up for each lift but do not take more then 3 seconds in between lifts