CrossFit – Fri, Dec 16

warm up – Friday
400m run
3 rounds
Overhead Barbell Carry 15m out and back
12 PVC Pass Throughs
12 PVC Snatch Balances
12 PVC Overhead Squats

Bergener warm up
1 round with dowel
1 round with Broom
* Class to perform all movements as one

Snatch (EMOM 10min:
2 Full snatch
*athletes to power snatch if unable to hit depth safely
Metcon -Friday (Time)
Start every 2min for 5 sets:
6/8 cal AD
16 DB snatch @ 15/22.5kg
8 burpee box jumps
Accessory – Friday
3 rounds:
8 L/8 R half kneeling KB press
12-15 Banded Tricep Push Downs

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