Warm-up

EMOM 5

1. Run 100m w/light KB
2. 15 KB Swing
3. Run 200m (No KB)
4. 30 Second Hollow Hold on the Rig
5. 20 V-Ups

 

 

Skill

KB Snatch

 

Partner WOD!!

30 Min AMRAP

400m KB Run*

40 KB Snatch (53/35)

600m Run

40 Chest to Bar Pull-ups

*Partners run together on all runs. For KB run, use one KB and switch as needed

Partition all reps however you want

Level 2- (35/25)(Kipping Pull-up)

Level 1- (25/18)(Ring Row)

ADV- (70/53) (10 Bar MU)

 

Coaches Note:The snatches in this workout are meant to be fast. Choose a weight that you can cycle sets of 5-10 reps consistently.

 

Extra Work

15 Rounds for time of: 50M Dumbbell Farmer’s Carry (50/35)

25 Double Unders

*Crossfit Linchpin

 

Prehab with Coach Eric **7:30 AM**