CrossFit WOD 11-27-15

Fitness	Performance
Sumo Deadlift (30X1) 8,8,8,8	Snatch w/ pause at knee and in Squat 60-65%/3×3
Overhead Lunge 10,10,10,10	Then:
Plank or Chinese plank 50 Seconds	Snatch 70%/2, 75%/2, 80%/2×4
	Then:
20 Minute AMRAP with a partner with only 1 person working at a time of:	Front Squat 10,10,10 working to a heavy set of 10
200 Double Unders
150 Russian Swings	20 Minute AMRAP with a partner and only 1 partner working at a time of:
100 Shoulder to Overhead	Both Partners Run 400 Meters
50 Pull Ups	100 Calorie Row
	100 Wall Balls

Fitness