Tuesday 9-1-15 WOD

CrossFit Performance	CrossFit Fitness
Every 20 Seconds for 6 Minutes	Atlernating Exercises on the Minute for 12 Minutes
2 Snatches Touch and Go (Select a weight you can carry for this amount of time)	Minute 1: 20 Russian Swings
	Minute 2: Max Pull Ups or TRX Row if you have less than 3 Pull Ups
3 Rounds Not For Time	Minute 3: 20/15 Calories on Assault Bike
15 Dumbbell Rear Raises
15 GHR’s	5 Rounds For Time:
45 second Hyper Hold	5 Snatches 35/25 kg
	10 Box Jumps 24/20
Atlernating Exercises on the Minute for 12 Minutes	15 Abmat Sit Ups
Minute 1: Handstand Walk for 20 Meters
Minute 2: 3-5 Strict Muscle Ups
Minute 3: 20/15 Calories on Assault Bike