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

Fitness