4/14/18

Five Lakes CrossFit – CrossFit

Warm-up

Lunges w/ twist

Windshield wipers

Hip hurdlers

Air squats

Russian twists

Reverse snow angels

Down Dog + Up Dog (Dynamic)

Metcon

Metcon (Time)

In Pairs, For Time

30 Power snatches 95/65

40 muscle ups (or ring dips)

30 Power snatches

30 Thrusters 95/65

40 Toes to bar

30 Thrusters

30 Clean and jerks 95/65

40 Wall balls 30/20

30 Clean and jerks
Scale movements appropriately to complete inside of 30 minutes. Divide work any way you like.