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December 22, 2014

Row or run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Snatch and Squat progression.


Strength: Back Squat
5-5-3-3-1-1-1

Add Weight every set.


WOD: For Time
21 Power Snatch 95/65
21 Burpees
21 Pull Ups
15 OHS 95/65
15 Burpees
15 Pull Ups
9 Squat Snatch 95/65
9 Burpees
9 Pull Ups

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