March 21 2013

Posted by on Mar 20, 2013 in WOD's | Comments Off

Snatch
7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch. (From Outlaw CrossFit)
 
 
 
Then
 
KBS (53/35)
10-15-20-15-10
Run 200m following each set
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109