CrossFit

Sunday 12th January 2014

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SKILL

Make improvements in the Snatch and Rowing techniques before the WOD.

WOD

As a TEAM of 3

– 27 Power snatches (30kg/55kg)

– 4500m Row

– 45 Power snatches

– 3000m Row

– 63 Power snatches

– 1500m Row

 

Note:

Only one person working at a time.

Row – 250m is the maximum that can be rowed by one person at any time. (i.e 250m rotate athlete)

Snatches – Can be divided up however the team want. However each person in the team must complete at least one rep.

 

Mobility and Stretch!

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