Comanche CrossFit – CrossFit
Warm-up (No Measure)
Burgener Warm Up
3 Rounds
3 Reps of each movement
1. Down and Finish
2. Down and Finish ( pull to ribs)
3. Muscle Snatch
4. 2-4-6 In Drops ( bar overhead)
5. Full Drops ( bar overhead)
Strength
Low Hang Power Snatch
4X4@60 3X3@70 2X2@80 1×1@90
Drop to 40% of heaviest weight moved and do MAX reps in 2 minutes
5X8 Straight Leg Deadlift
Metcon (AMRAP – Reps)
10 Minutes
4 Handstand Push Ups
8 Toes to bar
16 Double Unders