Red Handed

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Active Spiderman

0:30 Push Up to Downdog

0:30 Child’s Pose (hands L, R, C)

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)

0:30 PVC Snatch Grip Deadlifts

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Snatch pull + Snatch (build to a heavy single)

Snatch pull +Squat snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

3 Hang Power Snatches (75/55)

3 Burpee Pull-ups

6 Hang Power Snatches (75/55)

6 Burpee Pull-ups

9 Hang Power Snatches (75/55)

9 Burpee Pull-ups



[Add 3 Reps Per Round]

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 12:

Max Strict Pull Ups

On the Minute [Starting @ 0:00]:

10 GHD Sit-ups

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