1/11/19 WOD

10
Jan

1/11/19 WOD

CrossFit Independence – CrossFit

View Public Whiteboard

Metcon (Time)

Warm up to 70% snatch /technique session

Every 30 SECONDS for 5 Minutes….

Full Snatch @ 70%

In Teams of 2,

While 1 partner completes a 200, Partner 2 begins chipping away at the WOD. Then, Partner 1 picks up where, partner 2 left off, as partner 2 goes for a 200 meters run.

1000 Meters Row

100 Sit Ups (RTG Weighted Sit-ups 20/14)

80 Box Jumps (24/20) (30/24)

60 KB Swings (53/35 – 70/53)

40 Shoulder to Overhead (95/65 – 135/95)

20 Power Cleans (105/65 – 135/95)

Snatch

KB Swing

Shoulder to Overhead

Power Clean