Tuesday 6/19/19

 Warm Up / Mobility:  EMOM for 6 min

      Even- 10 dmbl hang pwr snatch (1 dmbl)

     Odd- 10/8 cals on bike

Strength: Warm up the snatch

WOD

In 14 min 

15 burpee over rower

40m/30w cal row

15 burpee over rower

40m/30w cal row

15 burpee over rower

....,.. with remain time

1 rm snatch

*record both scores

*scaled with be 16 or 18 min time to finish both


 

Extra Credit

3 rounds

2 rope climbs or 1 peg board ascent

10/8 cal sprint on ski erg or bike

* rest as needed between each

 

CrossFit Heights