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)

Strength/Skill

Snatch Grip Deadlift

Snatch Deadlift 2 x 3 @ 80%, 2 x 3 @ 85%

Shoulder Press

Press 5RM; then based off that max

4 x 5 @ 90% of 5RM

WOD

Metcon (Time)

6 Rounds:

10 Box Jumps (24/20″) (30/24)

10 Abmat Situps (GHD)

10 Ring Dips (5 muscle ups)

rest 5 min then: Dumbell Row 5 x 8/arm (moderate weight)