CrossFit WOD 12-4-15

Fitness	Performance
Front Press (30X1) 5,5,5,5,5	Snatch w/ pause at knee and in Squat 60-65%/3×4
30 seconds Rest	Then:
Turkish Get Up 6,6,6,6,6	Snatch 70%/2, 75%/2, 80%/2×5
30 seconds Rest	Then:
	Front Squat 10,10,10 aiming for 2-3kg more than last week

4 Rounds For Time of:	4 Rounds For Time of:
16 American Swings 24/20kg	16 American Swings 32/24kg
20 Abmat Sit Ups	20 Abmat Sit Ups
24 Wall Balls 20/14	24 Wall Balls 20/14

	Extra: Row 3 x 1500 M with 5 minute’s Rest in Between

Fitness