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11

Feb 2016

Daily WOD

Friday February 12th

Warm Up:
800m Run
Then 3 rounds:
3 Wall Walks
5 Burpees
10 PVC Shoulder Passes
:30 Hollow Rocks

Barbell Warm Up:
3 Sets w/ Empty Bar
5 Good Mornings
3 Snatch High Pulls [High Hang]
3 High Hang Power Snatch
3 Low Hang Power Snatch
3 Power Snatch
3 Squat Snatch
Then...
Continue warming up snatches for today workout.

Open Workout "13.1"
AMRAP 17 minutes
40 Burpees to 6″ target
30 Snatch 75/45lbs
30 Burpees to 6″ target
30 Snatch 135/75lbs
20 Burpees to 6″ target
30 Snatch 165/100lbs
10 Burpees to 6″ target
AMRAP Snatch 210/120lbs

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So What Is CrossFit?

At CrossFit Crown City you will not find the typical “globo gym” equipment. You will find pull-up bars, kettlebells, barbells, medicine balls and open space for squatting, running, jumping, climbing, lifting and throwing.