CrossFit – Fri, Dec 6
Warm-up
Warm-up
2:00 Machine
-into-
2 sets:
10 Banded Pass Throughs
10 Cossack Squats
-into-
2-3 Rounds
10 Alt V-Ups
10 Kip Swings
5 Ring Rows
3 Muscle Snatch (empty bar)
3 Overhead Squats
2 Pause Squat Snatch
WOD
Metcon (Time)
Every 5:00 x 5 sets
12 V-Ups or GHD
12 Chest to Bar Pull-ups
6 Squat Snatch (135/95)
12 V-Ups
*Cap each round- 3:00
*Score is slowest set
