2-28-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
FGB Style

Score total reps per round separately.