Crossfit 213 Downtown Los Angeles WOD 1/10/17

Tuesday:

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

Strength/Skill:

    Work up to 60-70% of 1RM “213 Snatch Complex”

    Then: 1 rep every minute for 12 minutes at that percentile

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

Metcon:

    For time:

    21 - 18 - 15 - 12 - 9

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

    Over the Bar Burpees

    Toes -to- Bar

 

Tommy Hackenbruck

Tommy Hackenbruck