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Tuesday 9-1-15 WOD

31
Aug

Tuesday 9-1-15 WOD

CrossFit Performance

CrossFit Fitness

Every 20 Seconds for 6 Minutes

Atlernating Exercises on the Minute for 12 Minutes

2 Snatches Touch and Go (Select a weight you can carry for this amount of time) Minute 1: 20 Russian Swings
Minute 2: Max Pull Ups or TRX Row if you have less than 3 Pull Ups

3 Rounds Not For Time

Minute 3: 20/15 Calories on Assault Bike
15 Dumbbell Rear Raises
15 GHR’s

5 Rounds For Time:

45 second Hyper Hold 5 Snatches 35/25 kg
10 Box Jumps 24/20

Atlernating Exercises on the Minute for 12 Minutes

15 Abmat Sit Ups
Minute 1: Handstand Walk for 20 Meters
Minute 2: 3-5 Strict Muscle Ups
Minute 3: 20/15 Calories on Assault Bike