CROSSFIT TEAM

WARM UP

- 1:00 Machine

- 10 Air squat

- 5 Inchworm to push ups

- 20 Skipping Rope

- 5 Empty bar power clean

- 5 Empty bar power Snatch

(0-8mins)

“RANDY”

- 75 YGIG Power Snatch

* 10 SYNCRO Team Burpee Shuttle Run

* 2mins rest

(10- 20mins)

“KAREN”

- 150 YGIG Wall-balls

* 10 SYNCRO Team burpee Shuttle Run

* 2mins rest

(22- 37mins)

“WITTMAN”

7 Rounds: (YGIG)

- 15 KB Swing

- 15 Power Clean

- 15 Box jumps