WOD

CrossFit Collaboration – CrossFit

Warm-up

WU: Warmup (No Measure)

500 m row

10 Samson stretch (3 sec pause)

5 wall walks

10 goblet squats (10 sec pause at bottom)

(10 min)

Strength/Skill

Snatch (Squat snatch)

2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 85%, 1 @ 90%

Front Rack Lunge (5 x 5 @ 5 lbs heavier than last week)

WOD

WOD: Metcon (Time)

4 Rounds

15 Box Jumps (24/20″) (30/24)

5 knee raises (toes to bar)

16 Pistols – scale to box squat pistols if needed

15 min