CrossFit 213 Downtown Los Angeles WOD 10/14/2015


4x4 Snatch Pull ( Keep weight in middle of your feet at start of pull, and short controlled pause at the top of triple extension, slight pull in arms)

Refer to video if movement is new to you:


3-6-9-12-15-12-9-6-3 of

Power Snatches (95/65)

Over Head Squats (if you can not get into the bottom of over head squat, go as far as u can before chest starts to drop)