Workout 10.22.13

Nickname: Hangin Tough

Main – CrossFit

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Buy In

Snatch Pull (5-3-3-3-1-1-1-1-1)

-Snatch Grip
-Dip to above the knee
-Shrug elbows high and outside to mid-chest

WOD

Metcon (AMRAP – Reps)

Push Press/Muscle Snatch Tabata
95/65

-2 Rounds of Tabata (8 mins total)
-Alternate each movement per Tabata round:
:20 Push Press
:10 rest
:20 Muscle Snatch
:10 rest
etc…

Cashout

L Hang Leg Raises

Hanging from the Pullup bar, raise the legs to an L position (legs are together and straight the entire time). Lower with control, there should be no swing whatsoever!!

Feature Video

Cloud 9 Teen Camp