SAT DECEMBER 15, 2018 - CROSSFIT

crossfit-composure-wod10292018

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

Warm-up

2 Rounds:
5 Y-T-W’s
5 Cubans
5 Burpees
--
Snatch Complex Warm-Up:
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
--
2 Rounds
5 Front Squat
5 Push Press
5 Thrusters

Metcon

Metcon (Time)

"Fair Share"
Teams of 2

2 Rounds
20 Burpees each, 60 Power Snatches (95/65)
20 Burpees each, 60 Box Jump Overs (24"/20")
20 Burpees each, 60 Thrusters (95/65)Time Cap: 30:00

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Lats and T-Spine, Low Back, Glutes, Hamstrings, Calves, and Quads.

 

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