WOD 2017-07-17

CrossFit Free State – CrossFit

Warm-up

Warm-up (No Measure)

1 min couch str

1 min pigeon pose

300m row

5 1/4 sq wall ball

5 box step up 24/20

5 db single arm DL

200m row

5 1/2 sq wall ball

5 box steup up 30/24

5 db single arm shrug

100m row

5 wall ball

5 box jump 24/20

5 db snatch (light weight)

barbell warmup (PVC)

5 good morning

5 front squat

5 press

5 back squat

5 RDL

Metcon

Metcon (Time)

4 RFT:

21 Wallballs (20/14)

18 Cal Row

15 Box Jumps (24/20″)

12 DB Snatch (50/35)

Weightlifting

Snatch Complex (5×9)

3 snatch pulls

3 high hang snatch

3 hang snatch

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