Cary Crossfit WOD 12.1.17

By Posted in - Cary CrossFit WODs on November 30th, 2017 0 Comments

Squat Snatch (or power + OH squat) 5×2

Back Squat 3,2,2,1,1
SA Ring Row – 2 up/1 down slow 4×5

8′ Amrap
8 BB Shoulder to OH (40/28kg[black 15lb plate])
10 Super Burpees
12 Toes to Bar

Rx+
8′ Amrap
5 Power Clean + Push Jerk (50/35kg)
7 Super Burpees over Bar
9 Toes to Bar

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