Long Branch CrossFit – 6-Week Challenge


Dynamic Stretch 3:00

“Bulldog Complex” 8-10 each side

-Fire Hydrants

-Forward Circles

-Reverse Circles

-Hip abduction


EMOM 7:00

2x Hang Snatch

2x OHS

2x Power Snatch


Metcon (Time)

-100 Burpee Box Jumps

-partner Rows

Must complete burpee box

jumps in sets of 10, alternate so

each partner does 5 sets of 10.

Also must complete a minimum

of 2000m on the Rower.