Cary CrossFit WOD 4.5.13

Snatch + Hang Snatch (Power or Full) 8 x 1+1

Back Squat 5 x 7
Pullup 4 x Failure

Rx
Split in to 4 groups ?? 1 Round of 1′ on 1′ off for cumulative rep count

KB Swing (24kg/16kg)
Sandbag squats (60lbs/40lbs) (hold it any way you want)
Calorie Row
Delaod Pushup

Rx+
WORKOUT 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups