Air Conditioning

Sep 23, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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1 Snatch High Pull + 1 Hang Squat Snatch (Build to a heavy complex)

Focus on keeping the bar close to you and aggressively pulling yourself under the bar.

https://www.youtube.com/watch?v=oTlSsPZaewg&t=12s <<

Metcon (Time)

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row
Score is SLOWEST round

https://www.youtube.com/watch?v=9520DJiFmvE&t=7s <<https://www.youtube.com/watch?v=rMvwVtlqjTE <<https://www.youtube.com/watch?v=fxfhQMbATCw <<

Core

3 rounds :

Plank walk outs x 10

Partner sit up reaches x 12 total

Bicycle crunches x 20 total .