Crossfit

A) 10-8-6-4-2 unbroken touch and go power snatch
Ascend in weight each set. Go every 3 minutes.
B) 16 minute alternating EMOM:
1) 50ft HS walk or 2 wall walks
2) 15/12 calorie bike
3) 5-10 strict pullups
4) 10-15 box jumps (24/20″)

WOD Notes
In the first part of todays workout we are back to practicing barbell cycling of power snatches. The intention is to do consistent, high quality reps and to also challenge the weight. You will get a long rest in between each set to recover. For todays metcon we are doing an alternating EMOM. Two of the minutes will test your strength and skill while the other two minutes will simply keep the heart rate high.

Metcon Class

100’s chipper
For time:
100 alternating db snatches (45-50/30-35lb)
100 wallballs (20/14lb)
100 calorie row
100 lateral hops over erg