01102018 – TEST WEEK

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15 box jumps

15 walking lunge steps

*Crossover Symmetry

With an empty bar:

5 snatch grip shrugs

5 snatch high pulls

5 muscle snatch

5 BTN snatch grip push press

5 OHS

5 snatch balance

5 high hang squat snatch

Weightlifting

A: 1RM Snatch Complex (1 RM )

Squat Snatch, OHS, Hang Squat Snatch, OHS

Metcon

B: Metcon (Time)

50 C2B

50 thrusters, 55/75lbs

30/50 calorie row

Posted in: WOD

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