Workout of the Day

November
7
2017

Pull the Trigger

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row or run

5 strict pull ups

10 alt kb snatches

15 back extensions

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

10 cal row

6 power snatch #115/85 mrx#75/55

4 c2b pull ups

rest 2 min, then:

AMRAP in 5 min:

10 cal row

6 power snatch

4 c2b pull ups

rest 2 min, then:

AMRAP in 4 min:

10 cal row

6 power snatch

4 c2b pull ups

start back were you left off each amrap

RX+

#155/105 power snatch

bar muscle ups instead of c2b

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