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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Mike general warm-up (No Measure)

25 jumping jack

25 jumping jack arms forward

16 spider man lunge

5 wide stance inch worm and 5 push up

20 side lunge

20 windmill

15 shoulder circle

small, medium, big both direction

20 pretzel

20 wrist circle

Mike barbell warm-up (No Measure)

3 muscle snatch

3 OHS

3 back squat

3 good morning

3 push jerk

3 front squat

3 thruster

Weightlifting

Hang Power Snatch (5 sets to build up to a 3RM)

From top of the knee

Metcon

Metcon (2 Rounds for reps)

AMRAP 7

3 power snatch @80% of 3RM

7 pull ups

— Rest 1:00 —

AMRAP 7

10 power snatch @50% of 3RM

15 T2B