WARM-UP:
30 Calorie Row, 30 KB Swings, 30 Wallballs
Break these movements as yuou wish.
Dynamic Stretch
STRENGTH:
15 min. to complete:
Snatch Warm-up
Reverse Hyper / Power Snatch
(10+4)4
Use this time to warm-up your power snatch and to determine the weights you will use in the workout.
WOD: 90X90
For Total Calories
4 min. to complete 3 Rounds of:
10 Power Snatch 105/75
10 Wallball 20/14
WTR: Row for max calorie.
Rest 4 min.
4 min. to complete 3 Rounds of:
10 Power Snatch 95/65
10 Wallball 20/14
WTR: Row for max calorie.
Rest 4 min.
4 min. to complete 3 Rounds of:
10 Power Snatch 75/55
10 Wallball 20/14
WTR: Row for max calorie.
ICING:
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KOT – VMO Squats 20 Reps