1/4/19
WOD

20190104

CrossFit:

Power Snatch

5 Minute EMOM

5 Reps - Unbroken - Try to increase weight each round

Then,

Bee's Knees

3 Rounds:

1 Minute Power Snatches 75/55

1 Minute Calorie Bike

1 Minute 50 ft. shuttle runs

1 Minute Rest

Comp:

Ring Muscle-up + Front Squat

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-Ups

7-7-5-5-3-3 Front Squats

*Front Squats come from floor and should

increase in weight each set

Bee's Knees

5 Rounds:

1:00 - Wallballs (20/14)

1:00 - Kettlebell Swings (53/35)

1:00 - Assault Bike

1:00 - Rest

Synergy:

Come and Get It!

5 Rounds:

1 Minute 50 ft. Shuttle Runs

1 Minute Abmat Situps

1 Minute DB Hang Clean and Jerks

1 Minute Rest