Wednesday WOD

Jun 10th, 2015

Comments: 0
Category: WODS

Wednesday WOD

Guns Out CrossFit – CrossFit

Warmup (No Measure)

5 Rounds

100 M Row Sprint

5 Hang Squat Snatch (bar)

5 Behind the Neck Press (bar)

Mobility (No Measure)

Banded Shoulder

PVC Pass Throughs


Metcon (Weight)

Snatch Complex

With a 16 Min running clock:

14 Min EMOM

Even: Power Snatch + Hang Squat Snatch + Squat Snatch

Odd: 5 Snatch Balance

*Max Strict Pull Ups with remaining 2 minutes

*Workup to a heavy set on Snatch Complex holding on to the bar for all 3 reps

*Your Snatch Balance must be done at the same weight as complex

Metcon (AMRAP – Reps)

Max Strict Pull Ups in 2 Min

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