Crescent City Crossfit – Turn and Burn
Warm Up
2 Rounds:
10 PVC Pass Throughs
5 Burpees
5 Hanging Knee Raises
Into Mobility:
:20 Samson Stretch L/R
:20 Half Split (Hamstring Stretch) L/R
warm up continued
Barbell Warm Up:
1 x 5:
Snatch Grip Deadlift
High Pull from Hang
Hang Muscle Snatch
Hang Snatch
Power Snatch
*Build up to Power Snatch load for Workout
Metcon (No Measure)
Every 8:00 for 24:00
6:00 AMRAP | 2:00 Rest
10 Power Snatches
15 Bar Facing Burpees
20 Toes to Bar (or Hanging Knee Raises)
*This workout is 3 x 6 Min AMRAPs with 2 Minutes of rest = 24 min (work and rest combined)
Level 1: 55/45#
Level 2: 75/55#
Level 3: 95/65#
Level 4: 115/75#
