January 8, 2019

QuickFit

Warm Up:
2rds – 5:00 cap
5 Burpee Tuck Jump
5/5 DB Snatch (Build)
10 PVC Prone Liftoff to Behind the Neck Press

Partner WOD:
10rds
7/7 Alt. DB Snatch
14 Ring Rows
7 Burpee Over Box
*Alternate movements

CrossFit:

Warm Up:
Wrist/Shoulder Prep – coaches choice
3rds – 10:00 cap
5 Burpee Tuck Jump
5/5 DB Snatch (Build)
10 PVC Prone Liftoff to Behind the Neck Press
5 Push Press (Build)

Strength: Push Press
Find a Heavy 5 then 1 MR @ 80%

WOD:
3rds
10/10 Alt. DB Snatch (50/35)
15 Pullups
10 Burpee Over Box