Wednesday October 31, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Snatch Deadlift + Hang Snatch + 3 Overhead Squats (1-1-1-1-1-1, 55%+)

6 sets:

Snatch Deadlift + Hang Snatch + 3 Overhead Squats
Take 2:00 to perform each set. Build in weight on each set, and if it feels good, build to a max for this complex.

Try to match or beat your weight from a few weeks ago.

Aim for no misses

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Calorie Row

5 DB Thruster 50/35

Gymnastics

Metcon (Time)

5 Rounds:

10 V-Up

10 V-Crunch

10 Hollow Rock

:30 Plank

Bitnami