Crossfit 213 Downtown Los Angeles WOD April 24th, 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 90-95% of most recent 1RM Full Squat Snatch

Then: Complete 4 Sets of 3 Reps @ 90-95%

    *Drop and Reset Every Rep

Metcon:

10 Minute AMRAP

10 Front Squats (RX:155/105) (INT:135/95)

10 Box Jump Overs

Rest 1 Minute

3 Minute AMRAP

Max Rep Double-unders

Accessory:

    Tabata:Toes-to-Bar