Monday – 10/12/20

CFD – CrossFit

Warm-up

Warm-up (No Measure)

DB/KB

2x :20 each

6-8 SA High pulls

6-8 SA Press

OH Hold

-switch arms



Barbell warm-up:

In hang position-

3-5 Shrugs

3-5 Shrug high pull

3-5 Muscle snatch

3-5 OHS

3-5 Hang power snatch

3-5 Low hang power snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Any snatch is acceptable, power or squat/full

Time cap: 6min

Post Wod

Metcon (No Measure)

3-4 Rounds

100m SA Farmers carry KB or DB

Switch hands and repeat

:45 Bridge (forearms)

-Rest as needed

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