WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

500 m row

20 good mornings w/barbell

10 overhead squats w/barbell (3 second hold)

(10 min)

Strength/Skill

Snatch

Squat Snatch

2 @ 50%, 3 @ 60%, 3 @ 70%, 2 x 3 @ 75%, 2 x 2 @ 80%

(10 min)

Push Press

Push Press 5RM for the day;

Then,

4 x 5 @ 90% of 5RM

Barbell Row 5 x 8

*feel free to alternate between Push Press and Barbell Rows

(20 min)

WOD

Metcon (Time)

4 Rounds:

15 Dumbell or Kettlebell Thrusters (weight for unbroken)

20 Walking Lunge

15 Burpees