SAT DECEMBER 1, 2018 - CROSSFIT

crossfit-composure-wod10292018

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
5 Burpees
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Snatch Complex Warm-Up:
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Snatch Balance (½ Squat)

Metcon

Metcon (Time)

"Viper"
Teams of 2
120/100 Calorie Row
100 Box Jump Overs (24"/20")
80 Toes to Bar
60 Power Snatches (115/80)

Cool Down/Mobility

2:00 Easy Row or Bike
10 Cat-Cows
5 Inchworms
1:00 Childs Pose
1:00 Bottom of Squat Hold

 

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