WOD Wednesday 11/27/19

CrossFit Springfield – Group WOD

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Snatch (See comments for lifting schedule)

Minutes…

0-1: 3 Reps @ 45%

1-2: 2 Reps @ 50%

2-3: 1 Rep @ 55%

3-4: 3 Reps @ 60%

4-5: 2 Reps @ 65%

5-6: 1 Rep @ 70%

6-8: 3 Reps @ 75%

8-10: 2 Reps @ 80%

10-12: 1 Rep @ 85%

12-15: 85+ % by feel. As many or few attempts as you wish.

Perform power split or full snatch.

Metcon (Time)

Partner WOD – For Time:

25 Synchro Burpees

50 Calorie Row

75 Synchro Sit Ups

50 Calorie Row

25 Synchro Burpees

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