CrossFit WOD, June 28, 2025

Dynamic warm-up | 12:00

2 sets:
2:00 jog, row, bike, or ski
10 PVC pass-throughs
10 PVC sumo stance good mornings
10 PVC behind-the-neck snatch grip presses
5 elbow-to-insteps/leg
5 up-downs

– RX –
5 rounds for time:
15 hang power snatches (65/95 lb)
15 bar-facing burpees

– INTERMEDIATE –
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees

– BEGINNER –
5 rounds for time:
10 hang power snatches (35/45 lb)
10 bar-facing burpees
– Jump or step over the bar.

– MASTERS 55+ –
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees

Pre-workout
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.

2 sets:
1:00 scorpion stretch hold/side
1:00 pigeon stretch/leg

5 rounds for time:
10 left-arm DB hang snatches (35/50 lb)
10 right-arm DB hang snatches
15 bar-facing burpees