As we all improve in our CrossFit skills remember to focus on Range of Motion.  Don’t get caught up in going so fast that you miss part of the movement.  You should always focus on hitting the full range of motion that movement requires.  For a pull up it’s chin over or chest to the bar and full extension of the arms.  For a squat it is a full open hip at the top (no forward lean) and hips BELOW the knee.  If you teach your body how to hit these points in every movement your CrossFit skills and abilities will sky rocket!  Be patient, work smart and never give up.





Snatch Pulls




7 weighted step ups (14 total – 24in/20in box)

14 Pull ups

21 Burpees

3 rounds for time


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