CrossFit WOD
Strength:
Snatch
Every 2:00 x 12:00
Build to a heavy complex:
1 High Hang Snatch
+
1 Hang Snatch
+
1 Snatch

Metcon:
Primer:
1-2 micro sets 1:1 work/rest
150m Row
1 Rope Climb

“Peanut Farm”
800/1000m Run
Into AMRAP 12:
8 Dual DB Devil’s Press 22.5/15kg
16 Sit-Ups
2 Rope Climbs

20:00 TC

Endurance:
Metcon:
5 Rounds
1000m Row/60Cal Bike
20 DB Farmers Walking lunges 2x15/10kg
15 DB Push Press
10 Burpees
40:00 TC

CrossFit Gymnastics:
Skill
False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU

Strength
20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 10 Reverse Bicep Curl
Min 4- Max Push Up(DB’s/Floor/Box)
Min 5- Rest