3/8
3/8
Warm Up:
400 m Run / 500 m Row
10 Dips
10 Pull Ups
100 Singles
20 Hollow Rocks
20 Sit Ups
Strength:
EMOM x 12
1 Min 3 Hang Snatches
2 Min 3 High Hang Snatches
3 Min 3 Power Snatch from Ground
4 Min 3 Squat Snatches from Ground
Repeat x 3 & increase weight each round
WOD
3 Rounds for Time
5 Ring Muscle Ups (1= 3 Dips + 3 Pull Ups)
10 Power Snatches (135/95)
25 Box Jumps (24/20)
30 Cal Row
Posted on Tue, March 8, 2016
by Star Spangled CrossFit