Call Us: (520) 612-7056 | Email Us | Login

CrossFit WOD 11-16-15

15
Nov

CrossFit WOD 11-16-15

Fitness

Performance

Every 3 Minutes for 15 Minutes Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1, 85%/1×2
Front Press work to a 5RM over 5 Sets Snatch Pull 115%/2×3
Pull Ups (30X1) or Negatives 5,5,5,5,5 Back Squat to max (no misses)
Step Ups 5,5,5,5,5
Then 5 Rounds Not for Time of:
AMRAP in 25 Minutes With a Partner of: 5 Weighted Dips
20 Double Unders 5 Weighted Pull Ups
10 Thrusters
5 Burpee Box Jump Overs Then 4 Rounds each For Time:
*1 Partner is always running with a Med Ball for 100M 25/20 Calories on Assault Bike