CrossFit WOD 7/21/20

Warm-up

0-5:00

Briefing

5:00-15:00

Upright Row

Upright Row to press

High Hang Muscle Snatch

High Hang Power Snatch

Low Hang Power Snatch

Below Knee Power Snatch

Power Snatch

15:00-30:00

3 Position Power Snatch (1-1-1-1-1)

Hang; Below Knee; From Ground
Same Weight

Metcon (2 Rounds for time)

30:00-35:00

OH Squat Demo

Burpee Demo

35:00-55:00

21-15-9

OH Squats 95/65

Burpees over the Bar

10 min cap

5 minute rest

21-15-9

OH Squats 95/65

Burpees over the Bar

10 min cap

55:00-60:00

Cleanup and cool down

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