Day After Christmas

BOX – CrossFit

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Snatch (full) warm up (No Measure)

400m run

Banded hip extension (1 min each side)
1st rib on ground or with bar

http://www.youtube.com/watch?v=5v-8xEpVjZQ

Burgener warmup with pvc
Burgener warmup with bar

Weightlifting

A. 4 rounds of 1 Snatch + 2 OHS
Ramp each round; rest 2-3 min

Day After Christmas (AMRAP – Reps)

B. 3 sets for max cal/ reps:
60 sec T2B
60 sec dumbbell G2OH (55/35)
60 sec row for cal
REST 60 sec btw sets

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