CrossFit WOD

A. Work up to a Heavy Snatch + OHS – 15 minutes

B. For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Power Snatch (95/65)

* in between each round – 10 Pistols (alternating)

C. NFT – 200 crunches

Endurance

Tabata Thruster (45/35 – hold bottom of squat during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Good Morning (45/35 – hold bottom during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata Lunges (45/35 – hold bottom of lunge during rest), then 400 Meter Run

1:00 REST after last athlete returns from run

Tabata OHS (45/35 – hold bottom of squat during rest), then 400 Meter Run