WOD

Monday 7th July 2014

Main – CrossFit

SKILL

Spend 15 minutes going through the progressions for the toes to bar

Spend time working on your power snatch and making improvements as you warm up to the weight for the WOD

WOD

In a team of 2
AMRAP in 8 minutes of:
– 8 Power snatches (30kg/42.5kg)
– Max toes to bar
– 200m run

SCALING
– Hang power snatch or reduce weight
– Knees to elbows or ab-mat sit-ups
– Row instead of run

One athlete completes 8 power snatches whilst the other does as many toes to bar. Once the athlete has finished the power snatches they high five to switch.

Once both athletes have completed the 8 snatches they go on the 200m run together.

Metcon (AMRAP – Rounds and Reps)