November 10, 2016

CrossFit:

Warm Up:
Parnter Mobilty
Wrist Circuit
3rds
:30 Nose to Wall HS Hold
PA Snatch Warmup

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, challenging but doable

WOD:
Every 3min x 5
3 HSPU
6 Snatch @ 75%
9 Calories AD

BodyFit: 055

Trunk:
3rds
10/10 – Partner Russain Twists
5/5 Getup Situps

WOD:
10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement