CrossFit Staines – Open Gym
Warm-up
Warm-up (No Measure)
2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms
Into…
2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats
10 Cossack Squats
5 Hang Muscle Snatches
Extended Warm-up
Hang Power Snatch (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Snatch
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups
(Score is Rounds + Reps)