April 10, 2016

CrossFit
WOD: For Reps Each Round
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

CrossFit 101
Strength: Snatch Complex EMOM x 10:00:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*Bar leaves ground on Power Snatch and does not touch until after the OHS. Score heaviest round.

WOD: For Rounds
“Death by 10m With a Twist”
Min 1: Run 10m Forward
Min 2: Run 10m Forward, Run 10m Backward
Min 3: Run 10m Forward, Run 10m Backward, Run 10m Forward
*Continue until you cannot get all the meters done in the allotted minute.