CrossFit WOD, December 30, 2019


Monday

Warm-up
Warm-up
2 ROUNDS
:45 Bike
10 Alt Spiderman Lunges
10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press

Strength
Snatch (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

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