CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
Grab PVC pipe
100m run
PVC passthrough
Spiderman
Scorpions
Downward dog
PVC around the world
Inchworm
Quick ups
Box step ups
PVC behind the neck snatch press
PVC overhead squat
Burpees
Box jumps
100m run
Snatch
5 Snatch dip + drive
Focus on speed through the middle
5 Snatch high pull
Focus on bar close
5 Snatch land
Focus on footwork and strong OH position
3 Cued Snatch
Partner Metcon
The Powers That Be (Time)
3 Rounds For Time:
600 Meter Run
60 Power Snatches (95/65)
600 Meter Run
60 Burpee Box Jumps (24″/20″)
* Teams of 3
* One Partner Works at a Time
* Switch After 200 Meter Runs
Time Cap: 35 Minutes
