22
Oct
CrossFit WOD 10-23-15
Fitness |
Performance |
Every 3 Minutes for 12 minutes |
Front Squat 3 sets of 3 reps building to a heavy Triple |
| Bench Press 8,6,4,2 | Then: |
| 8 Overhead Squats (30X1) | Take 10 Minutes to Find the Days Heavy Power Snatch |
| 45 Second Plank on Elbows |
Then with 85% of the days Heavy Power Snatch Perform the Following: |
| Every 4 Minutes for 20 Minutes: | |
5 Minute AMRAP |
4 Touch and Go Snatches |
| 5 Push Ups | 15 Wall Balls |
| 10 Sit Ups | 5/3 Muscle Ups |
| 15 Air Squats | 15 Wall Balls |
Then For Time: |
|
| 1000M Row | |
