American Fit Co Northwest – CrossFit
10 KB Swings
5/side Single KB Front Rack Squats
5 Inchworms + Push Up
Barbell Power Snatch Warm Up:
5-7 reps of each
High Hang Muscle Snatch
Snatch Push Press (behind the neck)
Hang Power Snatch
RUNNIN’ DOWN A DREAM (Time)
3 rounds for time with a partner:
800-m run with a medicine ball (20/14 lb)
24 power snatches (135/95 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.