CrossFit – Mon, Jan 13
Warm-up
Warm up
3 Rds
30-second Jump Rope
5 Dynamic Squat Stretches
3 Muscle Snatch (empty bar)
3 Hang Power Snatch (empty bar)
3 Overhead Squats (empty bar)
5 Kip Swings
SWOD
Overhead Squat (Weight)
WOD
Metcon (Time)
5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1:00 between sets-
*Time cap- 14:00
Every 2:00 x 6 set
3 Power Snatches + 3 Overhead Squats
*Moderate-heavy
*Complete Unbroken