CrossFit Modern – CrossFit
Warm-up (No Measure)
General:
5 min Row/Bike or Run
-into-
3 rounds
15-20 banded good morning
5-7 squat jump
3-5 muscle snatch
3-5 tall snatch
Snatch
Every 1:20 x15
1 PauseSnatch Pull
1 Snatch
Workout (Time)
Shamrock
Teams of 2
RX’d
Complete as many reps as possible in 1 minute, switching every minute until you complete:
120 Wall Ball
80 Box Jump Over
40 Power Snatch 115/75lb
Rx+:
150 Wall Ball
100 Box Jump Over
50 Power Snatch 135/95lb
Coodown/Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
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