210828

27
Aug

210828

Santiam CrossFit – CrossFit

Warm-up

8 min AMRAP:

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

Workout

NCMETCON (AMRAP – Rounds and Reps)

18 min AMRAP

16 Shoulder to Overhead (115/75) (75/55)

250/200m Row

8 Power Snatch

500/400m Row

(Score is Round + Reps)

PARTNER OPTION

20 min AMRAP

8 Shoulder to Overhead (115/75) (75/55)

8 Power Snatch

8 Shoulder to Overhead

P1 completes 1 full round while P2 rows for max meters

(Score is Meters)

Cool Down

FOR RECOVERY:

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Banded Face Pulls

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Band Pull Aparts