CrossFit Ambush – CrossFit


Coach led warmup – dynamic

5 minutes

Then barbell warmup

7 minutes

Go over standards for workout and modifications

A couple reps of bar muscle

Up and pull up for practice

Metcon (Time)

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups* 12 bar-facing burpees


Time cap-12 minutes

Class will go in two heats

Cool Down

5 min coach led stretch