CrossFit – Mon, Apr 8
Warm-up
Warm Up
2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
3 sets: (2 PVC, 1 BB)
3 Inch Worms + Dynamic Squat Stretch
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
SWOD
Overhead Squat (1×3)
WOD
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)
*Target: 5+ rounds
Every 2:00 x 5 sets
3 Snatch Grip High Pulls
+ 3 Muscle Snatch
+ 3 Overhead Squats
*The complex should be completed unbroken. *Building Sets (Don’t exceed 60% of 1RM Snatch)