221114

By November 22, 2014wod

PreWOD

Met Con
221114

Warm-up: Dynamic

Strength: Score is total of 3 lifts

1. Overhead squat – work up to a heavy single (10 min.)

2. Snatch balance – work up to  a heavy single (10 min.)

3. Hang squat snatch – work up to a heavy single (10 min.)

4. Back squat – 3×3 @ 80% (10 min.)

5. Row – 5x250m, 1 minute rest between rounds

Our Partners

  • crossfitjournal
  • advocate
  • tough