Wed 12- 28- 2016

Posted on Dec 27, 16

Warm Up:

Run or row 

1 round with PVC

2 rounds with empty bar

10 DL

10 muscle snatch

10 OHS

Strength:

1 full snatch +

1 OHS

*work up as heavy as possible 

Wod:

10 min AMRAP 

3 hang power snatch 110/75

6 hang power clean

9 bar hop overs 

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.