Crossfit 213 Downtown Los Angeles WOD 11/9/16

Wednesday:

Warm-up: Shoulder mobility + PVC Pipe Snatch Technique

Strength/Skill:

        Work up to 70-80% of 1RM Snatch

        12 Min EMOM of:

3 TNG Full Squat Snatches (Floor) + 2 OH Squats

Metcon:

    For Time:

    Cash in: 400m Run

    15 - 12 - 9 - 6 - 3

    Power Snatch (RX:95/65) (INT:75/55)

    Overhead Squats (RX:95/65) (INT:75/55)

    Handstand Push-ups (INT:Box HSPU)

    Cash out: 400m Run