10 box jumps 24"/20"
10 oh squat pull downs - pvc (snatch drops)
20 kb swings 55lb/45lb
200 meter run
Begin the workout with 50 reps of ball slams before beginning your first full round. This is included in the 20 minute time cap. Share a box if necessary
The snatch drop is part of the Burgener Warmup, see #5 in this article from CrossFit HQ
Warmup: 3 rounds of 30 jumping jacks, 30 bicycle crunches, 30 air squats, 30 mountain climbers (2-count)
Cool down: Trainer's Choice
RESULTS:
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