CrossFit WOD
From 0-4 Minutes Complete 2 Rounds of:
10 Power Snatch
10 Calorie Row
From 4-8 Minutes Complete 2 Rounds of:
13 Power Snatch
13 Calorie Row
From 8-12 Minutes Complete 2 Rounds of:
16 Power Snatch
16 Calorie Row
RX 75/53lb
Scaled 45/33lb
* you can scale to any weight but these are suggested weights for the upcoming CrossFit Open.
* You must complete the full 2 rounds in the 4 minute duration to go on to the next 4 minutes.
* Each time you make it to the next 4 minute increment you increase reps by 3
* If you do not think you’ll make it to the 8-12 min range start at lower rep scheme, or reduce weight.
Group Stretch
Prayer/Forarm Stretch
Barbell Hamstring Mash (on J cup)
Lax Front Delt Mash
6AM & 5PM BODYFIT
AMRAP 12
6 Box Jumps
12 Alt. Dumbbell Power Snatch
6 Calorie Bike
Rest 2 Minutes
AMRAP 8
8 Burpees
8 Wall Balls
Rest 2 Minutes
AMRAP 2
Sit-ups
Recent Comments