WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

600 M Run (2 Laps)

Then….

Wait for Coach’s instructions

(10 min)

Strength/Skill

Snatch Grip Deadlift (Halt at knees and pockets)

2 x 3 @ 75%, 3 x 3 @ 80%

(10 min)

Clean Deadlift (4 @ 70%, 4 x 4 @ 80%)

Deadlift with the starting position the same as your clean
(10 min)

WOD

Metcon (Time)

10 Rounds:

6 Thrusters (40% of Front Squat 1RM)

6 KB Snatches/side – heavy but unbroken

6 Abmat (GHD Situps)

(25 min)