CrossFit WOD, December 8, 2018


Saturday 8/12/2018

Movement Prep
3 Rounds
200m Run
6 wall angels
12 Hollow rocks

* Barbell snatch prep work

Strength & Conditioning
Snatch (1 Rep Every 30 seconds for 10 minutes )
@75%
(no misses pause in the catch and hold form)

Metcon
Metcon (Time)
Double JT (Paired)
2 Rounds
21-15-9
HSPUS
Ring dips
Push ups
Metcon (Time)
(Paired)
800m Farmers carry (every break 10 suitcase deadlifts

Accessories
21-15-9
GHD sit ups
V snaps
Wall ball side slams

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