Crossfit 213 Downtown Los Angeles WOD 11/2/16

Wednesday:

Warm-up:

     Shoulder mobility + OH Mobility

Strength/Skill:

     Work up to 60% of OH Squat (Weight can increase or decrease)

      12 Minute EMOM of: 1 Snatch Balance + 5 Overhead Squats

      *Use the rack

Metcon:

For Time:

     400m Run

     21 Push Press (RX:115/75) (INT:105/65)

     15 Front Squats (RX:115/75) (INT:105/65)

     15 Over the Bar Burpees

     400m Run

     15 Push Press

     12 Front Squats

     12 Over the Bar Burpees

     400m Run

     12 Push Press

     9 Front Squats

     9 Over the bar Burpees