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CROSSFIT

WARM UP

2 ROUNDS:

8 PVC Snatch Grip Deadlifts

7 PVC Pass Thrus

6 Alt. PVC Around the Worlds

5 PVC Scarecrow Snatches


STRENGTH

5 SETS:

1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

*Start Light and build to Moderate.


WOD

10 ROUNDS FOR TIME:

100m machine

3 Power Snatch

5 Burpees Over Bar


FINISHER

(:40 ON/ :20 OFF) x 8:

– Alt. V-Ups

– Plank Hold

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