WOD 7.16.13

CrossFit FMS WOD:

crossfit-snatch-balance

Warm-Up:

1.) 4 minute AMRAP:

  • 1o overhead squats (pvc)
  • 50 jump rope

2.) 2 minute AMRAP:

  • double unders

3.) Snatch drops:

  • 3 snatch drops with an empty barbell
  • 3 snatch drops with a light weight

WOD:

1.) 5 x 1 snatch drop

2.) 10 minute AMRAP:

  • 200 double unders (attempts)
  • AMRAP wallballs (20/14) with remaining time

After Party:

  • Use remaining class time to pick up your key card if you haven’t done so yet.
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