CFGoodLife – CrossFit
Warm-up (No Measure)
500 meter row
15 pvc pass throughs
10 around the worlds each side
10 pvc overhead squats/10 barbell overhead squats
10 pvc shrugs/ 10 barbell high pulls
10 pvc muscle snatches/ 10 barbell muscle snatches
10 pvc snatch balance/ 10 barbell snatch balance
30 sec cobra
10 kipping swings
Power Snatch (In 20 minutes build to a heavy)
Metcon (Time)
3 rounds
12 box jumps overs
9 toes to bar
6 chest to bars
RX+ 3 bar muscle ups for chest to bars