Long Branch CrossFit – CrossFit (All Levels)

Warm-up

Coaches Choice Warm Up (No Measure)

-General Movement then

-Movement Specific

Weightlifting

Front Squat (3 x 5, working to todays 5-RM)

3 minutes between sets

Metcon

Perf: Metcon (Time)

For time:

30 Pull Ups

20 Box Jumps (24/20)

10 Snatch (135/95)

20 Box Jumps (24/20)

30 Pull-Ups

Fit: Metcon (Time)

For time:

30 Jumping Pull Ups

20 Box Jumps

10 Alternating DB Snatches

20 Box Jumps

30 Jumping Pull Ups