Crossfit 213 Downtown Los Angeles WOD April 17th, 2017

Monday:

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

    3 x 5 Reps Empty Barbell Sotts Press

Strength/Skill:

Work up to 85-90% of most recent 1RM Full Squat Snatch

Then: Complete 1 Full Squat Snatches + 3 Overhead Squats @ 85-90% Every Minute On The Minute For 10 Minutes

Metcon:

3 Rounds For Time:

15 Toes-to-Bar

12 Burpee Box Jump Overs (RX:24/20”) (INT:Step-overs)

9 Hang Squat Thrusters (RX:115/85) (INT:95/65)

Accessory:

    Tabata: Alternating Pistol Squats