Main – CrossFit Group WOD

Extended Tabatas (No Measure)

30 seconds on, 10 seconds off:
Arm Circles
Front to Back Leg Swings
Cross-Body Leg Swings
Jumping Jacks
Single Unders
Inch Worms
Plank Hold
Air Squats
Push Ups

Burgener Warm-up (No Measure)

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Power Snatch (Work to a heavy single )

“Jump Around” (Time)

2 rounds for time of:
15 Hang power snatch @ 95/65lbs
20 wall-ball shots, 20/14-lb. ball
25 box jumps, 24/20