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Main – CrossFit

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Main WOD

A: 200 wall ball (Time)

200 wall ball for time

1st set must be max rep UB
Complete as a 2 person team

B: Metcon (Time)

With a partner complete 10 rounds each

10 pull ups / ring rows

2 C/J 185/125

1 working at a time

Competition WOD

A: Snatch (Build to a heavy in 15 min)

B: Snatch (Clusters 1.1.1.1 ; 80%+ 1st set)

C: Metcon (AMRAP – Reps)

AMRAP in 12 min of

20 snatches 95/65 (power OK)

15 T2B

10 box jumps 30/24

16 snatches 135/95

15 T2B

10 box jumps

12 snatches 165/120

15 T2B

10 box jumps

8 snatches 185/135

etc

4 snatches 205 / 155

Categories: WOD

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