CrossFit Now – CrossFit
STRENGTH
Hang Snatch (10 E2MOM x 3)
Rest 4 min
WOD
3 RFT Run BJ OHS (Time)
3 Rounds
800m Run
15 Box Jumps
15 Overhead Squats
Basics -200m 10 Box Step Ups, 10 Air Squats
RX-75/55, 24/20″
RX+-95/65#, 24/20″
50-59-55/45#, 20/16″
60+-45/35#, Step Ups
-OR-
3 RFT Row BJ OHS (Time)
3 Rounds
1000m Row
15 Box Jumps
15 Overhead Squats
Basics -250m row, 10 Box Step Ups, 10 Air Squats
RX-75/55, 24/20″
RX+-95/65#, 24/20″
50-59-55/45#, 20/16″
60+-45/35#, Step Ups