The Hangar Gym – CrossFit
Warm-up
Warm-up (No Measure)
Barbell Warm UP
Round 1:
deadlift
hang power clean
front squat
press
thruster
Round 2:
deadlift
hang power snatch
overhead squat
snatch
**barbell only: 5 reps of each movement, complete entire round without putting bar down**
Metcon
Metcon (Time)
“Boat Race”
3 RFT
500 meter Row
400 meter Run
*Rest 3 minutes between rounds*