Crossfit 213 Downtown Los Angeles WOD July 12th, 2017

Wednesday:

Warm-up: Hip & Overhead mobility - Proper Barbell warm-up

Strength/Skill:

Work up to 80%+ of 1RM Power Snatch

Then: 10 Minute EMOM of:

1 Power Snatch + 3 Hang Squat Snatches (Unbroken Set)

Metcon:

For Time:

20 Deadlifts (RX:225/155) (INT:185/125) (RX2:275/185)

30 Burpee Box Jump Overs (RX:24/20”) (INT:Step-ups)(RX2:30/24”)

40 Toes-to- Bar (INT:Knees-to-Chest)

50 American KBS (RX:55/35) (INT:45/25) (RX2:70/55)

*Note: Choose one of the prescribed levels and keep it for all movements. Do NOT mix RX2/RX/INT. Commit!