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CrossFit Reflexion, CrossFit Reflexion Hillsboro - CrossFit

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Warm-up

20 cal row or airdyne
3 rounds
6 pvc pass throughs
6 barbell strict press
6 hanging knee to chest on pull up bar

Strict Press (6x5 @ 70% working max ; 3 min rests)

Metcon (Time)

10 rounds
30 second unbroken hs hold
7 power snatch 75/55
30 unbroken double unders

*break on hs hold = 5 burpees to be performed immediately before finishing hs hold

20 min cap