PhysXtreme CrossFit Chaos 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