WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

3 rounds

7x Burpees

10x Knees to elbows

15x Squats

30x Mountain climbers

(10 min)

Strength/Skill

Hang Snatch (Squat)

Squat unless you have mobility restraints then power + overhead squat.

3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%, 1 @ 85%

(12 min)
Snatch High Pull (4 min EMOM)
Snatch grip.

Go through and focus on all pulls.

pull # 1 (mid-shin to knee)

pull # 2 (knee to hip)

pull # 3 (hip to upper chest)
4 x 3 @ 90%

WOD

Metcon (3 Rounds for reps)

3 min AMRAP x 3

6 push ups (ring)

9 sit ups (20/15)

12 Jumping Lunges

After 3 min Rest 1 min

(27 reps per round)

Each AMRAP scored seperatley