CrossFit WOD 10-5-15

Fitness	Performance
4 Rounds of:	Every 2 Minutes
6 Front Squats	3 Pos Snatch 60%/2, 65%/2, 70%/1, 75%/1×4
Rest 30 Seconds	*Above, Below, 1 inch with 2 sec pause at each position’
10-15 Push Ups	Then take 10 Minutes to build to the days
Rest 30 Seconds	heavy 5 rep Overhead Squat
30 Double Unders	Then Every 2 Minutes
	Back Squat 75-80%/5×5
Alternating Full Rounds with a Partner for AMRAP in 20 Minutes of:	Then
12 Wall Balls	6 Rds For Time of:
12 Calories on the Rower	10 Wall Balls
	10 Strict Pull Ups
	Extra:
	4x900m on the rower

Fitness