Crossfit 213 Downtown Los Angeles WOD 1/3/17


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


    Find a 1RM “213 Snatch Complex”

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



    9 Minute AMRAP of:

    15 Toes-to-Bar

    10 Deadlifts (RX:115/75) (INT:95/65)

    5 Power Snatch (RX:115/75) (INT:95/65)


Tabata: Handstand Holds


Tabata: Hollow Rocks

*Note: Keep track of scores, times, and personal records. This is test week, we will re-test in a few weeks. Track Progress!

 Rich Froning

Rich Froning