27 Mar 2018

27 Mar 2018

Bombers Crossfit - CrossFit

Warm-up

Warm-up (No Measure)

Burgener Warmup w/PVC (3 reps at each movement for 2rds)

Dip Drive Shrug

Dip Drive Shrug High Pull

Muscle Snatch

Overhead Squat

Hang Snatch

Full Snatch

3 rounds warming up movements for WOD

5/3/1 Squat Snatch building up light medium Heavy

10/10/10 Double Unders

3/3/3 building up to your deficit HSPU height

Metcon

Metcon (Time)

For Time:

5-4-3-2-1

Squat Snatch (165/115)

Double Unders x10

Deficit HSPU (4in/2in)

15 Min Time Cap