WOD

Sunday 2nd November 2014

Main – CrossFit

SKILL

Warm up should include burpees so you can make sure you know the movement standards

Spend 15 minutes breaking down the power snatch and warming up to the weight in the workout

WOD

“Death by Burgener”

1st Minute= 1 Power snatch (30kg/45kg)
2nd Minute= 2 Burpees

3rd Minute= 3 Power snatch

4th Minute= 4 Burpees

5th Minute= 5 Power snatch


6th Minute= 6 Burpees


..etc


continue until you cannot complete the number of reps in the required time

SCALING

Lower weight

Metcon (AMRAP – Rounds and Reps)