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