WOD – Page 126 – BackCountry CrossFit

Mainsite 170809 5 rounds for time of: 400-m run 15 left-arm KB snatch (16,12kg) 15 right-arm KB snatch (16,12kg)

Worm Rotation Variation 40 Pull Ups 17 Power Cleans (135,95) 30 TTB’s 15 Power Cleans 20/15 Cal Row 13 Power Cleans

OTMx7 H.P.Snatch + OHS + H.S.Snatch OTMx7 H.P.Clean + 3 FS + Split Jerk 3×3 Back Squat (attempt at or above previous week)

O Course Warm Up Boat Race 3 Rounds 500 m. Row 400 M. Run *Rest 3 Minutes

Burpee Litter Variation Team WOD 3 rounds, with 20# vest, as trios: 200 m. team plate carry (3/2 plate) 22 Box Over Burpees

Rowing Worm variation 3 Rounds 40/30 Cal Row 30 Back Squats (95,65) Big classes stagger start 3:00 on row Overlap can sub 600 m. run.

Worm Rotation Variation 40 Pull Ups 17 Power Cleans (135,95) 30 TTB’s 15 Power Cleans 20/15 Cal Assault Bike 13 Power Cleans

AMRAP7 7 Box Jump Overs 7 HSPU At the 10 minute start: AMRAP5 5 Box Jump Overs 5 TTB’s At the 17 minute start: AMRAP3 3 Box Jump Overs 3 Muscle Ups

OTMx7 3 H.P.Snatch + OHS OTMx7 3 H.P.Clean + Split Jerk 3×3 Back Squat

1200 m. Run 3 Rope Climbs 60 Lunges (no weight) 800 m. Run 2 Rope Climbs 40 Lunges 400 m. Run 1 Rope Climb 20 Lunges 200 m. Run

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