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South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

Jumping Jacks

Samson

Air Squats

Jumping Jacks

Jump Squat w/ hold

Single Leg RDL

Jump Squat w/hold

Push Up 2 Pike

Lateral Lunge

Ankle Stretch

Childs Pose

Review

Snatch

Toes 2 Bar

Metcon

Power Snatch

E5MOM for 5 Sets

400m Run

15 Toes 2 Bar

5 Power Snatch*

Starting about 50%, build in weight each set. If working on form, pick a weight that is going to be challenging but work on form and being efficient.

You should be finishing under 4:00 if you are pushing time modify number accordingly but push yourself!

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