CrossFit Ambush – CrossFit

Warm-up

5 minute coach led dynamic then barbell warm up

Metcon (Time)

For time:

400 meter run on the runner

18 power snatch, 95/65

12 overhead squats

6 ring muscle ups

do this a total of 3 times.

rest 3 minutes between each

30 minute cap including (2) three minute rest periods
RX+ 135/95

beginner- 300 meter on the runner, 75/55

jumping pull-up & bench dip (6 pullups, 6 dips) option is also banded pull-ups

intermediate- c2b pull-up & ring dip

Cool down

5 min coach led stretch