CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
Function
A.
Overhead Squat (@3111; 3-5 x 5; Rest 2 minutes)
B.
Dumbbell or Kettlebell Row (@30X1; 6-8 ea side x 3; Rest 90 seconds)
+
Metcon (Time)
3-4 Rounds @80% Effort
16 Alternating Dumbbell Snatch (50#/35#)
8/10 Ring Row
20/30 Double Unders
Performance
A.
Overhead Squat (@3111; 5,5,5,5; Rest 2 minutes)
B.
Dumbbell 3 Point Row (@20X2; 6-8 ea side x 3; Rest 90 seconds)
+
Metcon (Time)
4-5 Rounds @85% Effort
16 Alternating Dumbbell Snatch (50#/35#)
6/8 CTB or 8 Pull-Up
30 Double Unders
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