WOD Friday 11/22/19

CrossFit Springfield – Group WOD

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Low Hang Power Snatch (2-2-2-2-2-2. Goal is to hit ~ 70-80% of 1RM Snatch)

Low hang = Below knee. Power = receive barbell above parallel.

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Partition all work any way you wish.

16 Minute AMRAP:

[RX]

8 Hang Snatches, 95/65

8 Wallballs, 20/14 to 10/9’

8 Pull Ups

8 Burpees over partner planked

16 Calorie Ski (Monitor begins at “0” each round)

[RX+]

8 Hang Snatches, 115/75

8 Wallballs, 30/20 to 10/9’

8 CTB Pull Ups

8 Burpees over partner planked

16 Calorie Ski (Monitor begins at “0” each round)

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