CrossFit Showdown – CrossFit
Warm-up
Quad pulls
Knuckle draggers
Lateral lunges
Lunge with reach
Spiderman
Downward dog
Quick ups
Push ups
Sit ups
Burpees
100m run
Toe to Bar Flow
:10 dead hang
:10 kip swings
5 knee raises
5 knees to chest
5 toes to bar
Snatch
5 Snatch Grip DL
5 Snatch Grip High Pull
5 Muscle Snatch
5 Power Snatch
Metcon
Steam Engine (Time)
“Steam Engine”
[TEAMS OF 3]
3 Rounds:
200 Meter Team Run
45 Power Snatches
15 Toes to Bar (Each)
Into,,,
2 Rounds:
200 Meter Team Run
45 Power Snatches
15 Synchro Burpees
Into…
1 Round:
200 Meter Team Run
45 Power Snatches
15 Rope Climbs (15′)
Barbell: (75/55)
Time Cap: 35 Minutes
