WOD 10.9.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 OHS
  • 4 burpees

2.) Hang power snatch progressions

3.) Hang power snatches:

  • 3 empty bar
  • 3 moderate

WOD:

1.) 10 minutes to establish a 1RM hang power snatch

2.) 10 minutes to establish a 5RM bench press

After Party:

1.) 75 calorie airdyne relay (25 calories each)

 

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