SAT NOVEMBER 24, 2018 - CROSSFIT

crossfit-composure-wod10292018

"Success is walking from failure to failure with no loss of enthusiasm." --Winston Churchill

Warm-up

2 Rounds:
5 Push Press
5 Good Mornings
5 Back Squat with Elbows Forward
--
Snatch Complex Warm-up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch

Metcon

Metcon (Time)

"Taser"
Teams of 2
60 Power Snatches (135/95)
2500/2000 Meter Row
Directly into…
40-30-20
Kettlebell Swings (53/35)
Thrusters (135/95)Time Cap: 30:00

Optional 1 mile run sub for the row

Cool Down/Mobility

Foam Roll: 10 Passes each on lats, quads, calves, hamstrings, and low back.

 

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