@Crossfit
Warmup: 500m row; lunges; reverse lunges; spiderman lunge complex; stripper stretch; bear crawl; forward rolls
Then:
3 minutes to do:
- 40m suicide runs (=200m)
- As many Hang Power Snatches (30kg) in remaining time
1 minutes rest
3 minutes to do:
- 40m suicide runs
- As many Burpees in remaining time
1 minutes rest
3 minutes to do:
- 40m suicide runs
- As many Pull Ups in remaining time
1 minutes rest
7 minutes AMRAP:
- 7 Hang Power Snatches (30kg)
- 7 Burpees
- 7 Pull Ups
Count: 21 / 21 / 20 / 2 rounds + 4 Burpees
Knee Excuse: should of been Thrusters instead of Snatches
