CrossFit Ambush – CrossFit

Warm-up

4 minute dynamic

6 minute barbell warm up

Power Snatch (2-2-2-2-2)

Work up to a heavy set of 2
10 mins

Metcon (Time)

4 rounds for time of:

50 double unders (100 single unders)

20 ghds (sit-ups for beginners)

20 1-arm dumbbell snatch

men-one 50lb db

women-one 35lb db
20 minute cap

Cool down

5 minute coach led stretch