Main – CrossFit
Main WOD
M-1: Metcon (Time)
As a 2 person team complete the following…1 person working at a time
2k row
200 air squats
150 push ups
100 Wall ball
50 Pull ups
100 KB swing 53/35
150 Sit ups
200 DUs
2k row
Competition WOD
Build to a heavy single snatch after a good warm up
Cluster 2.2.2 TnG rest 2 b/t 3 sets
Wall ball / DU ladder 5/10
add each set
12 min
2 k row @ 85%