CrossFit Ambush – CrossFit
Warm-up (No Measure)
Tabata – 3 rounds
20 sec on/ 10 sec off
– double unders
– power snatch (empty bar)
Coach will go over
If you don’t have ring dips yet, coach will go over matador with and without a band.
6 min EMOM
5 ring rips / scale down- choose progression to work on
50 DOUBLE UNDERS
15 SNATCH 75/55
REST 3 MIN
1 MILE RUN FOR TIME
Snatches are full and your time for the workout includes the rest and the run.
You can also time your run from the 3 minute rest time so you know your mile time.
Only people that scale the run are those that have an injury that prevents them from running, and modifications will be cleared by coaches.
5 min spin bike and roll out calves