7:30AM Bootcamp NEW TIME: 7:00AM effective Mon 19 Jun.
YiQi – CrossFit
10 m walking lunges
10 PVC pass throughs
3 position banded shoulder stretch
(Lats, pecs, rack)
Burgener snatch warm up (PVC & empty bar)
EMOM for 10 minutes:
1 hang power snatch and 1 power snatch
1 hang power snatch and 1 power snatch (EMOM for 10 minutes)
Add weight as appropriate through the EMOM maintaining good form.
Score heaviest complex achieved.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 minutes:
20 air squats
20 sit ups