CrossFit Ambush – CrossFit

Warm-up

tabata ski erg

8 rounds

20 seconds on/ 20seconds off

with a partner

Burgener Warm up (No Measure)

BURGENER WARM-UP: 10 Reps Each

1. Elbows High and Outside

2. Muscle Snatch

3. Snatch Lands at 4″, 6″

4. Snatch Push Press

5. Ohs

6. Snatch

Snatch-3 (3-3-3-3-3-3-3)

7×3 Snatch, work up to a heavy set of 3 reps

Accessory Work

30-20-10

bent over row

barbell good mornings