Crossfit 213 Downtown Los Angeles WOD 11/29/16

Tuesday:

Warm-up: Hip & Overhead mobility + PVC Pipe Snatch Technique

Strength/Skill:

    12 Minute EMOM of:

    Squat Snatch (Floor) + Hang Squat Snatch + 2 Overhead Squats

    Note: Start at 60% of 1RM - Weight can increase or decrease

Metcon:

    7 minute AMRAP of:

30 Double-Unders

20 Lateral Burpees (Over BB)

15 Hang Power Snatches (RX:75/55) (INT:45/35)

*Rest 2 Minutes

7 minute AMRAP of:

30 Double-Unders

20 Lateral Burpees (Over BB)

15 Overhead Reverse Lunges (RX:75/55) (INT:45/35)