CrossFit Ambush – CrossFit

Warm-up

5 minute coach led dynamic including some double under skill work

Power Snatch + OHS (1-1-1-1-1)

work up to a heavy single
15 minutes

Metcon (AMRAP – Rounds and Reps)

20 min amrap

30 double unders

15/10 cal bike

10 OHS 95/65

Core

3×10 barbell sit ups

15lb /35lb