WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

25x Push-ups

25x Squats

25x Sit-ups

Double Unders 2 minutes

(10 min)

Strength/Skill

Snatch Complex (2 snatch High pull + 1 power snatch)

sets @ 50%, 60%, 65%,

2 sets @ 70%

(15 min)

Overhead Squat (4 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%)

(15 min)

WOD

Metcon (Time)

in 2 teams

3 rounds for time:

Rotate through the stations, you may not continue to the next station until everyone has completed required reps.

1 – 100 m sled sprint

2 – 30 air squats (goblet squats)

3 – 25 push-ups (ring push ups)

4 – 20 pull-ups (c2b)

5 – 15 burpees

6 – if theres a 6th person rest

if you have more than 12 people in your class have the coach create another movement.