CrossFit WOD, June 10, 2019

Monday 10th June 2019

Warm-up
Warm-up
10 partner shuttle runs each with a down up at the end.
3 rounds
10 hollow rocks
10 kip swings
10 goblet squats

3 min pulling EMOM, strict looking to build strength with steady plate GTOH in-between sets.

After the pulling EMOM, equipment out and every body go through,
2 rounds
5 jumping air squat + 5 T2B
into
2 rounds
7 Hang power snatch + 7 front squat (empty bar)

Metcon
Metcon (Time)
For time

25-20-15-10-5
Box jump 24/20in
T2B
directly into
5-10-15-20-25
Hang power snatch 35/25kg
Front squats

22 min cap, any remaining reps added into notes.
NO DROPPED BARBELLS FROM OVERHEAD, 400m run penalty.

Scale T2B to high feet, knee raise or sit up.
The weight you pick for the snatch and front squats should be light enough that you are confident of doing the 15s in no more than 2 sets.

Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP

15 hollow rocks
15 leg drops