Outlaw CrossFit

We have been following the Outlaw CrossFit programming for quite some time. Now you get to follow it in it’s entirety. You have done these movements before and or they are easy to figure out. Keep the first portion relatively light. Have fun and write your times and weights for all of the workout.

7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

-then-

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 115/75#
3 Burpee Box Jumps 24/20″
3 Pull-ups
6 Hang Clean to Thrusters 115/75#
6 Burpee Box Jumps 24/20″
6 Pull-ups
9 Hang Clean to Thrusters 115/75#
9 Burpee Box Jumps 24/20″
9 Pull-ups
12…