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CrossFit WOD 12-4-15

3
Dec

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