CrossFit Springfield – Group WOD

Hang Power Snatch (3-3-3-3-3-3 @50-70% of 1RM Snatch)

Metcon (Time)

5 RFT:

(RX+)

9 CTB Pull Ups

12 One Arm Alt DB Snatches, 70/50lb

15 Calorie Assault Bike

(RX)

5RFT:

9 Pull Ups

12 One Arm Alt DB Snatches, 50/35lb

15 Calorie Assault Bike