Wednesday November 28, 2018

Patriot CrossFit – WOD

Hang Snatch (3-3-3-3-3, 65%+)

Build to a heavy triple, no misses

Metcon (AMRAP – Reps)

AMRAP 3:

21 Front Squat 115/75#

21 Over the bar Burpee

Max Cal Row

Rest 3 Minutes

AMRAP 3:

18 Front Squat 135/95#

18 Over the bar Burpee

Max Cal Row

Rest 3 Minutes

AMRAP 3:

15 Front Squat 155/105#

15 Over the bar Burpee

Max Cal Row

Rest 3:00 Minutes

AMRAP 3:

12 Front Squat 185/115#

12 Over the bar Burpee

Max Cal Row

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