Run 400m, Burgener Warm-up
Hang Snatch – Warm up with pvc, the bar, and eventually work on pulling yourself under the bar quickly with a light weight.
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
Sub and scale as needed to hit near 8-15minutes
(picture provided by crossfit.com)