Saturday, January 20 2018

Power Snatch E2MOM 3 - 3 - 2 - 2 - 1 - 1 - 1 CrossFit Open WOD 16.3 7 minute AMRAP: 10 Power Snatches 75/55 3 Bar Muscle-Ups Scaled 10 Power Snatches 45/35 5 Jumping C2B Masters 10 Power Snatches 65/45 5 C2B Pull-Ups OR 7 minute AMRAP: 12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25 6 C2B RX+ 3 Ring/Bar Muscle-Ups MRX 6 Pull-ups

CFHSV Running & Endurance WOD: 800m run rest 2 minutes 15 sec bike all out effort into 200m run rest 2 minutes 30 sec bike all out effort into 400m run rest 3 minutes 1 min bike all out effort into 600m run rest 4 minutes 50m sprint into .5k bike rest 2 minutes 100m sprint into 1k bike rest 3 minutes 200m sprint into 1.5k bike rest 4 minutes 800m run