09.29.14 Monday

CrossFit Equality – CrossFit

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(No Measure)

400m Run
15 OHS w/ pvc

Coach led Burgener Warm Up

Snatch Grip Deadlift (2 x 5)

Work up to a medium weight

Power Snatch (3 Power Snatch + 1 OHs)

Snatch (5-4-3-2-1)

Take 20 minutes to work into a heavy single or 1RM.
Check “squat snatch” for data.

Metcon (Time)

3 Rounds:
200m Farmers Carry (1)KB (53/35#)
20 Russian Twists w/ KB

*5 burpee penalty if set KB down during farmers carry!