Crossfit 213 Downtown Los Angeles WOD 1/17/17

Tuesday:

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

Strength/Skill:

    Work up to 70%+ of 1RM “213 Snatch Complex”

    Then: 2 Reps every 90 Seconds for 9 Minutes at that percentile

    1 Rep = 2 TNG Power Snatches + 1 Hang Squat Snatch + 3 Overhead Squats

Metcon:

    For time:

    21 OH Reverse Lunge (RX:75/55) (INT:65/45)

    21 Over the Bar Burpees

    400m Run

    18 OH Reverse Lunge (RX:75/55) (INT:65/45)

    18 Over the Bar Burpees

    400m Run

    15 OH Reverse Lunge (RX:75/55) (INT:65/45)

    15 Over the Bar Burpees

    400m Run

 

 Sara Sigsmundottier

Sara Sigsmundottier