BBCycling Thursday!

CrossFit FTM – CrossFit

Warm-up

Burgener 2 (No Measure)

Pigeon Pose 1 min/side

2 R’s, 1 with PVC, 1 With Barbell

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Sotts Press

3 Snatch Balance

3 Squat Snatch from Hip

Weightlifting

Power Snatch (3 snatches, EMOM 10 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

120 Double Unders

30 Burpees to Target

20 C2B Pull Ups

10 Squat Snatches 155/105

each round out of 180 reps

Metcon (No Measure)

20m moderate intensity conditioning

Jump on the Air bike, rower, go for

a run or (go home) and swim if you’re able

to, work on some jump rope for fun… Just move for 20min