CrossFit WOD, February 22, 2019


Friday 22/02/2019

Movement Prep
5 Min AMRAP
12/7 Cal Row
4 Wall pike folds
6 inch worms (drag not walk feet in)

Strength & Conditioning
Snatch complex 1 (Every 30 seconds for 16 Rounds.)
1 Hang squat snatch
1 OH squat

Hold form (65-75%) can only increase every 2 minutes or after 4 successful rounds

Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP (paired)
100m Deadball carry each (tough)
30 Syncro alternating db snatches 22.5/15
30 syncro oh plate lunges
10 strict Pull ups (each)

Accessories
3 ROUNDS
30 sit ups
15 v snaps
7 TTB

*rest as needed between sets

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