Monday WOD

Nov 13th, 2017

Comments: 0
Category: WODS

Monday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

12-9-6 (each arm)

1 arm Russian KBS (35/25)

KB Push Press (35/25)

Banded Hamstring

Sampson

Scorpion

Metcon (Time)

Open WOD 17.1

For Time

10 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs
Time Cap: 20 minutes

Athlete must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs.

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