WOD Tuesday 12/4/18

CrossFit Springfield – Group WOD

View Public Whiteboard

Muscle Snatch (4-3-2-1 progress load, stay light)

Pause Snatch (1-1-1-1: progress load, Moderate loads)

See link for example: https://youtu.be/W8QBSDzO39E

Snatch (1-1-1-1: progress loads, AHAP )

Metcon (AMRAP – Reps)

Partner WOD – 1 person works at a time – 1 bike per team – 20 Minute AMRAP:

20 Synchro Burpees

20 Box Jumps, 24/20″

30 Calorie Bike

30 Synchro Snatches, 95/65lb

40 Push Ups

40 Synchro SDHP, 95/65lb

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