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05/14/2019

13
May

05/14/2019

CFT – WOD

Pre-Training

3 Rounds Not For Time:

8 Squat Thoracic Rotation/Side

8 Partial Burpees

1 Length Alt. Arm Waiter Walk/Suitcase Carry/Arm

Weightlifting

Power Snatch (1×1)

Every 1:15 For 12:30 Minutes (10 Sets)
Establish a heavy 1 rep for the day, while maintaining proper mechanics and technique.

Metcon

Metcon (Time)

3 RFT:

50 Double-Unders

12 Box Facing Burpee Jump-Overs 24/20

20 Single-Arm Dumbbell Thrusters 50/35

16 Minute Time Cap