9/21/16

 In WOD


Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

10 Min EMOM (10×3)

1 Hang Squat Snatch

1 Power Snatch

1 Full Snatch
Every minute on the minute for 10 minutes you will preform this snatch complex. Start weight @ 65-70% of Snatch 1 rep max. you may build weight but you must do the same weight for all three reps in a the complex.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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