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Nocember 3, 2014

Row or Run 500m
CrossFit Warm Upx2

Warm Up: Dynamic Plus+
15 Leg Swings
15 PVC Pass Through+Windmills
15 Air Squats
15 Hindu Push Ups
15 Ring Rows
15 good Mornings
15 OHS 45/35


Skill: 1 RM Low Hang Snatch


WOD: With a Running Clock

At 0:00 start a 5 min AMRAP
10 Bar Facing Burpees
15 Thrusters 95/65
20 C2B

At 5:00 you have 5 mins to find a 5 rep Max Low Hang Snatch

At 10:00 for time complete
25 Overhead Squats 135/95
75 Double Unders
25 Calories Row
75 Double Unders
25 Overhead Squats 135/95

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