30 November 2015 CrossFit WOD

30 November 2015 CrossFit WOD

Monday

Supplemental
Snatch Complex
1 Snatch Pull
1 Hang Snatch
1 Snatch
1 Snatch Balance
1 Overhead Squat
*Cannot let go of bar at anytime, work up to your heaviest weight.

Strength
Bench Press
8 x 5
Toes to Rings
8 x 12
Every 3 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Bar Dips
Box Jumps 24/20
Toes to Bar

Supplemental Endurance
3 Rounds
24 Pull Ups
42 Kettlebell Swings 1.5/1.0
1000 Meter Row

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