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PhysXtreme CrossFit 819 – CrossFit

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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

Snatch (5×1 @80%)

Pause :01 below the knees & in the catch. Don’t step out when you stand up. If you do, the rep doesn’t count

Metcon

Metcon (AMRAP – Reps)

12 mins AMRAP

:30 ON/:30 OFF alternating between:

– Hang power snatch (95/65)

– Overhead squats

– Double unders