CrossFit Showdown, Showdown Downtown – CrossFit
Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions.
12 back squats 135/95
8 chest- to-bar pull-ups
12 dumbbell hang power snatches 35/25
12 “Bootlegger Burpees – (burpee + 25 foot shuttle run)
1 min rest
*Your barbell for back squats start from the floor.
*Alternate the dumbbell hang power snatches as you wish.
*For the bootlegger burpees. Instead of jumping in the air at the end of the burpee, complete a 25 foot run instead.