CrossFit – Wed, Oct 9
Warm-up
Warm Up
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretch
-into-
3 Rounds
10 Cossack Squats
5 Hang Power Snatches empty bar
10 Box Step Ups
5 Back Squat (Build in weight)
SWOD
Back Squat (5×4)
WOD
Metcon (Time)
3 Rounds
21 Hang Power Snatch (75/55)
7 Box Jumps (24/20)
Rest 1:00
3 Rounds
21 Box Jumps (24/20)
7 Hang Power Snatch (115/85)
*Time cap: 17 minutes
Every 1:45 x 5 sets
4 Back Squats (75%)