Wednesday 3/7/18

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Warm Up / Mobility: As a group

Entire Class Synchronized- 3 Rounds with an empty bar or PVC

5 Hang Power Snatches + 5 Snatch Press +  5 Back Squats + 5 Back Rack Lunges

Rest 30 seconds between each round

Strength:  Hang Power Snatch

5x3, work up to a heavy triple, then drop to 50% for max reps

WOD

AMRAP in 10 min

5 Hang Snatch (75/55)

5 Back Rack Lunges (75/55)

5 Hang Cleans (75/55)

5 S2OH (75/55)

Extra Credit

Death By Double Unders, start at 5 and increase by 5 every min

CrossFit Heights