January 6, 2017

CROSSFIT
Strength: Snatch (3-3-3-2-1-1)
65/70/75/80/85/90%
Conditioning: AMRAP
5 minutes: Power snatches 115/75
4 minutes – Row for Calories
3 minutes – Overhead squats 115/75
2 minutes – Double unders
*No rest between each movement

CROSSFIT 101
Conditioning: For Time
“Annie” Are You OK?
10-20-30-40-50 reps of:
ABMAT Sit-ups
Double Unders
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Rest 10 minutes between WODs.
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Finisher: AMRAP
The Open is Coming!
Burpees (90 sec max effort)
— Rest 30 sec —
Burpees (60 sec max effort)
— Rest 30 sec —
Burpees (30 sec max effort)