WOD 9.11.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 8 OHS
  • 8 Snatch Grip Deadlifts

2.) Squat snatch progressions

3.) Squat snatch:

  • 2 with an empty barbell
  • 2 at a light load

WOD:

1.) Squat Snatch: 5 x 3

2.) Back Squat: 3 x 5

After Party: 

  • Complete 343 burpees as a class. One burpee for every firefighter and paramedic killed on 9/11/01.
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