CrossFit WOD, April 8, 2024

CrossFit – Mon, Apr 8

Warm Up

2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
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

Overhead Squat (1×3)

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)

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

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